12172024
Warm-Up
Duration: 10-15 minutes
Activities:
400m Row: Start with a 400m row to get your heart rate up and muscles warmed.
Light Cardio: Continue with 5 minutes of jogging, cycling, or additional rowing if needed.
Dynamic Stretching: Perform leg swings, hip circles, and bodyweight squats to further prepare your muscles and joints for the workout.
Main Exercises
Sled Work
Backward Sled Pulls
Execution: Attach a rope or strap to a sled, load it with an appropriate weight, and pull the sled towards you while walking backwards.
Forward Sled Pushes
Execution: After pulling the sled towards you, change your position to push the sled forward to the starting point.
Alternative for Rainy Day: If it rains, replace the backward pulls and forward pushes with a continuous cycle of sled pushes followed by sled pulls using a rope.
Kettlebell Swings (Heavy)
Sets: 3
Reps: 20
Execution:
Use a heavy kettlebell.
Stand with feet shoulder-width apart.
Swing the kettlebell between your legs forcefully, then drive hips forward to swing the kettlebell up to chest height or higher.
Allow the kettlebell to swing back between your legs and repeat the movement.
Calf and Tibial Work
Bent Knee Calf Raises
Sets: 3
Reps: 12-15
Execution: Perform on a raised platform, focusing on a full range of motion.
Tibialis Raises Tbar
Sets: 3
Reps: 12-15 Heavy
Execution: Sit with legs extended with Tbar at toes, pull toes towards your shins.