23MAR2020 – MAKOWODs

By: Mako Athletics

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#MAKOWODSGREATAGAIN

Makowods-Home Edition 3 HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment
Limited Equipment – for those with a Jump Rope, Dumbbell, Kettlebell, or Medicine Ball
Home Gym – for those with access to most equipment.

prep the body

FOLLOW THE GUIDED WARM-UP

200m Run
10 Ankle Rotations (clockwise & counter-clockwise)
7 Scorpion Stretch
4 Inchworms
10 Fire Hydrants
7 Bird Dogs
4 World’s Greatest Stretch Welcome-Wod

BODYWEIGHT

BODYWEIGHT

20MIN. AS MANY ROUND & REPS AS POSSIBLE (AMRAP):
400m Run
20 Mountain Climbers
20 Jumping Jacks
15 Burpees

 

MOVEMENT DEMOS WITHIN VIDEO:
Run Options – 0:15s
Mountain Climbers – 0:41s
Jumping Jacks – 0:56s
Burpees – 1:13

LIMITED

20MIN. AS MANY ROUND & REPS AS POSSIBLE (AMRAP):
400m Run
20 Alternating  Dumbbell or Kettlebell Power Snatch
40 Double Uunders or Jumping Jacks
15 Burpees

 

MOVEMENT DEMOS WITHIN VIDEO:

Run Options – 0:20s
Alternating  Dumbbell or Kettlebell Power Snatch – 0:42s
Double Uunders – 1:05
Burpees – 1:25 *Additional Movement Variations – 1:50
For the Alternating Power Snatches:
Medball Ground to Overhead / Plate Ground to Overhead
– Water Jug Snatches
– Bookbag Ground to Overhead
Jump
– Jumping to Step or Over Broomstick

HOME GYM

20MIN. AS MANY ROUND & REPS AS POSSIBLE (AMRAP):
400m Run
20 Alternating  Dumbbell or Kettlebell Power Snatch 50/35
40 Double Unders
12 Pull-Ups / Chest To Bar Pull-Ups

 

MOVEMENT DEMOS WITHIN VIDEO:

Run Options – 0:20s
Alternating  Dumbbell or Kettlebell Power Snatch – 0:55s
Double Uunders – 1:18
Pull-Ups / Chest To Bar Pull-Ups – 1:40

 

cool down

COOL DOWN
Lizard w/ Knee Over Toe (1min/side)
Pigeon (1min/side)
Twisted Cross (:30/side)

 

MOVEMENT DEMOS WITHIN VIDEO:

Lizard w/ Knee Over Toe – 0:01s
Pigeon – 0:20s
Twisted Cross – 0:47s

Shark bites

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think

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