“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Check Yourself, before you wreck yourself!!
A mistake I see all too often is clients putting the intensity of a workout above good form. Not completing that last push up to the ground before heading off for the run because they need to make sure they beat their previous time. No matter what level you are at the same principle applies; Technique, Consistency, before Intensity. You must know the mechanics and be able to perform them with consistency before increasing intensity by moving faster or moving heavier loads.
This is especially true for people new to training, or learning new movements. The progression all clients should strive for is as follows.
Learn the proper technique first. Ask questions of the trainer so you are 100% sure or what it is your trying to achieve. Get the trainer to watch over your form and keep working until it’s the best it can be.
Practice the movement and be able to perform it to best of your ability every time. This doesn’t mean for 5 reps when the trainer comes over and you know they are watching. This means for the other 10 reps when the trainer is not watching.
Intensity is what we all should be striving for as this is the key element that drives success and results. Once you have mastered the basics of the movement you can add intensity in the form of a timed workout or a heavier load.
Good form during intensity is not only important to stop the potential for injury, but to also make you stronger in that movement and help you to achieve the best results in your training.