Bell House Fitness – Home Gym

02.28.23 (Time)

EQUIPMENT

For time:

600-m run

then…

21-15-9-3:

V-ups

DB step-ups (knee height)

Alternating DB snatches

then…

600-m run

– Use a single DB for step-ups and DB snatches.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

600-m run

then…

21-15-9-3:

V-ups

Weighted step-ups (knee height)

Weighted ground-to-overhead

then…

600-m run

– Use a single DB for step-ups and DB snatches.

SCORE:TOTAL TIME

WORKOUT NOTES

12:00-18:00.

Moderate load DB (35/50 lb).

Reduce the run distance to finish in 4:00 or less, scale the DB load to complete the step-ups and snatches in two sets each, and scale v-ups to sit-ups as needed.

WARM-UP

1 set:

100-m run

10 toy soldiers

10 over-the-fence steps

10 toe touches

1 set:

100-m run

10 hollow rocks

1o walking lunges

10 toe touches + jump and reach

1 set:

200-m run

10 tuck-ups

10 step-ups

5 DB deadlifts/arm

5 DB push presses/arm

1 set:

200-m run

10 v-ups

10 DB step-ups

10 alternating DB snatches

ACCESSORY

Pre-workout:

EMOM 5:

:20 handstand shoulder taps

STRETCHING

Accumulate:

1:00 foam roll calf/leg

1:00 foam roll IT band/leg