Paleo Plan

Week 52 : Workout 3

Overview

This workout was posted on January 20, 2013

Overview

Today’s workout involves two movements: the broad jump and the bicycle.

1 round is:

  • 50m broad jump
  • 30 bicycles (each leg)

Beginner – 4 rounds
Intermediate – 6 rounds
Advanced – 8 rounds

You will perform 4, 6, or 8 rounds as fast as possible and record your time.
Workout Time Frame: 5-10 minutes.

Modifications

Easier

  • Shorten the distance for the jumps
  • Don’t make contact with the knee/elbow

Harder

  • Drop and do a push-up before each jump (these are also called “Jumping Burpees”)
  • Go all the way down between each touch.

Technique

The Broad Jump

Both feet together, about hip width apart. Jump as far as you can and land gently with two feet. Repeat until desired distance is covered. *

*This movement has the potential to be aggressive on the knees. If you have weak knees, you should make your jumps shorter. The longer the jump, the more stressful it is on the knees.

Bicycles

Lie on your back with hands behind your head. Touch your right elbow to your left knee. Immediately switch, so your left elbow touches the right knee. The knee that is NOT touching an elbow should be fully extended, so the leg is straight out. This is one “count” or “rep.” In the above workout, you will do 30 reps, or 30 touches for each leg.

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