Original Post: https://www.americanpartisan.org/2020/01/ap-fitness-challenge/
In keeping with the spirit of the AP Fitness Challenge, I decided to post a Workout of the Day (WOD) every Wednesday to give you, the readers, a challenge to complete. I will be doing them beforehand and posting my results with the WOD. These WODs are not original, new or super secret. You can find lists and lists on the internet and adapt them to what equipment you have – or even if you have no equipment at all. I personally love the book Cross Training 101: Build the Ultimate Athletic Physique, which is where many of the WODs are coming from (I may modify some slightly to make them more relevant to our purposes).
Of course, modify the exercise as needed (i.e. if you cannot run, walk; if you cannot do a push up, do a modified pushup with your knees down OR a wall push up, etc)
Let’s first go over some basic types of WODs:
- As Many Reps As Possible (AMRAP) – Within a certain time constraint, complete as many rounds of exercises as possible
- Every Minute on the Minute (EMOM) – Within a certain time constraint, complete the exercise(s) at the beginning of every minute
- For Time – Complete the workout in the quickest time possible and record your time
- Tabata – Style of interval training where you exercise for 20 seconds and rest for 10 seconds for a total of 8 rounds
- To Failure – Doing reps until you physically cannot do another one
My apologies for the lack of a workout last week – I am working from home and in the process of buying a house and things got a little nuts. Back to our regularly scheduled program!
So for this workout, I decided to try and use what was in my backyard to do the workout. As you see from the cover photo above, that amounted to a wood pallet, a 4×4, two 5 gallon buckets, and some extra masonry bricks. I don’t know if this is the case for the rest of you, but the worst part about the current quarantine is that the gyms are shut down. While I am trying to incorporate more body weight and endurance workouts into my routine, I REALLY miss my deadlifts and benching. So, I tried to recreate that here.
- Overhead pallet press / brick bicep curl (4 x 25/15)
- 4×4 single arm shoulder press (4 x 30 each side)
- 5 gallon bucket with three bricks kettlebell swing / flat ground pallet bench (4 x 15/25)
- Backyard sprint (4 rounds)
- 5 gallon bucket behind the head tricep press (3 x 12)
- Double 5 gallon bucket with six bricks each farmers walk (3 trips)
- 50lb ruck (1 mile)
Because the weight is lighter than normal, and emphasized three key parts. First, I had almost no rest between sets for my muscles to recover. Second, I increased the number of reps in each workout. Third, I made sure to increase the time under tension. What that means is that I never really locked out. Take the overhead pallet press for example. Instead of pushing up and locking my elbows out, I stopped just before. This made sure that the entire time I was doing those 25 reps, my muscle was constantly under tension and never had a respite.
Look around your properties and see what other types of items you can use for workouts!