Make your own sandbag!
Hello friends! Hope you’re all hanging in there. Miss seeing you all!!
We hope you’re enjoying our wod from home programming but we get that bodyweight movements can get repetitive. Today’s workout (courtesy of Coach Michael) includes an item most people have at home – a backpack. Think of it like a sandbag – fill it up with rice, boxes of pasta, cans (though be careful with those cleans) or whatever else you have!
Warm-up with some of the mobility exercises we’ve been sharing, some air squats, some push-ups (if you’re feeling really nostalgic – go ahead and hold the bottom of that push-up while you tell yourself dad jokes), and maybe some arm circles.
Once you’re feeling warm go through 4 rounds of 1 minute of backpack cleans, 1 minute of backpack thrusters, 1 minute bent-over backpack rows, 1 minute of lateral burpees over the backpack and one minute of rest.
4 rounds:
1 min: Backpack cleans
1 min: Backpack thrusters
1 min: Bent-over backpack rows
1 min: Lateral burpees over backpack
1 min rest
Did this with a kettle bell. Limited my reps per round.
Did with a 24K kettlebell as well
5 reps each side for clean
10 thrusters
5 reps each side for row
5 burpees
As written, except with 12kg kettlebell and burpees in place. 24kg must have been spicy!