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#MAKOWODSGREATAGAIN

makowods-home edition
3 HOME WORKOUTS OPTIONS:
Bodyweight Onlyfor those with no equipment
Limited Equipmentfor 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

RECOMMENDATIONS FROM OUR PROFESSIONAL TEAM FOCUSED AROUND OUR 5 HEALTH FACTORS TO THRIVE: EAT, SLEEP, TRAIN, THINK, CONNECT!

eat

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Connect

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During all bad, take advantage of the good! Spend time with your loved one with these 17 activities.

think

DIY - Gymnastics Playground
Looking to add a Cheap Gymnastics Playground to your backyard?

3 Comments

  1. […] HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment Limited Equipment – for those with a Jump Rope, Dumbbell, […]

  2. […] HOME WORKOUTS OPTIONS: Bodyweight Only – for those with no equipment Limited Equipment – for those with a Jump Rope, Dumbbell, […]

  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 […]

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