Fitness Friday 281: The You Against the Clock Workout

Hello!

Who’s ready for the weeeekend (or long weekend, for all my fellow BC friends)? Moi, that’s who.

It’s been a pretty great week for many reasons, although snowpocalypse was not one of them. I wrapped up a big reporting project at work, hit my weekly self-imposed bed time (which I take very seriously) every night except for one, and perhaps most exciting, crossed one of my goals off the list for February: my Crossfit foundations course is done! I also did my first ‘real’ class this week, and am going to have a crack at another on Sunday morning. It’s still early days but for now, all I can say is that this has been an incredibly humbling yet rewarding experience. More on that come soon, but for now…. I’ve got a circuit for ya. 🙂

Work It Out

Today’s circuit is all about you and the clock. It’s 6 rounds of 4 exercises done as fast as you can (with good form, obviously). This one’s got quite a bit of jumping/plyometric work in it, and if box jumps scare you, this move can totally be modified by using an adjustable step (the kind you add risers to in an aerobics class). I recommend putting the step and risers on top of a yoga mat to prevent slipping, and for whatever reason, I always find box jumps easier to do when I’m facing a mirror. I used to be terrible at them, but it’s amazing what a little practice can do!

The You Against the Clock Workout

Grab a box or step, kettlebell and a skipping rope, then clear some space and start your timer. Work through the 4 exercises below as fast as you can with good form, resting only as needed. Do a total of 6 rounds (your last one will probably take quite a bit longer than the first!), then recover, rehydrate and foam roll those hard-working muscles!

Click here to print/download the PDF.

For the box jumps: Start with feet shoulder width apart, facing a box. Lower into a partial squat to gain momentum, then jump up on top of the box. Step over the other side, then turn around to face the step again. That’s 1 rep. Continue hopping up and over for all reps.

[Tweet “This one’s gonna burn a little. 😉 The You Against the Clock #Workout”]

Turn It Up

For all of my fellow EDM fans out there, I’ve got a good one for ya today. It’s Anchor by Tritonal, and this song is SO perfect for running sprints or doing any sort of short intense burst training. The verses are just long enough for a mini recovery and the chorus packs a ton of energy that motivates me to push a little harder with every interval. Enjoy!

Can’t see the video? Click here.

Have A Read

• 7 wellness practices that keep Serena Williams grounded – via Mind Body Green
• Boxing classes: What you need to know before you go – via Self
• WTH is goat yoga and should you try it? – via Women’s Health. File this under one of the most random things I’ve ever shared with you. Secretly (or perhaps not) I kinda think it sounds awesome.

So tell me… What’s on your agenda this weekend, fitness plans and otherwise?