Year-End Workout: Finishing the Year Right

Mid-winter is full of traditions. Holidays, time off work, and resolutions for the coming calendar year. One tradition our crew maintains is the Year-End Workout—believe me, this sucker deserves to be capitalized.

This year, the workout took us approximately 2:10-2:15 to complete. Everyone who’d done it the previous year improved their time. Abe went from 2:40 to 2:14—a 25 minute improvement!

20151231_082104

In case you struggle to read this on the whiteboard (there’s some glare; sorry about that, and some inside jokes about which I’m not at all sorry), below is an alternative structure. Keep in mind that all reps are total, so for exercises that alternate sides, the rep structure is half each side. Keep in mind, also, that you can use different weights for different exercises. For example, I used a 20kg kettlebell for the swings, a 10 kg for the windmills, and a 14 kg for the high pulls.

Round 1

Body weight:
Run: 5 laps (approximately 250 meters/lap)
Walking lunge: 50
Bear crawl: 100 meters (approximate)

Bosu:
Sit-ups: 50
Explosive lunge: 50
Mountain climbers: 50

Bar (we used body bars between 15 and 25 lbs.):
Sit-ups: 50
Overhead squats: 50
Front shoulder raises: 50

Kettle bell:
Russian swings: 50
Windmills: 10
High pulls: 20

Physio ball:
Pike: 20
Single leg hamstring curl: 10
Reverse crunch: 50

Round 2

Body weight:
Run: 4 laps (approximately 250 meters/lap)
Walking lunge: 40
Bear crawl: 100 meters (approximate)

Bosu:
Sit-ups: 40
Explosive lunge: 40
Mountain climbers: 40

Bar (we used body bars between 15 and 25 lbs.):
Sit-ups: 40
Overhead squats: 40
Front shoulder raises: 40

Kettle bell:
Russian swings: 40
Windmills: 10
High pulls: 20

Physio ball:
Pike: 20
Single leg hamstring curl: 10
Reverse crunch: 40

Round 3

Body weight:
Run: 3 laps (approximately 250 meters/lap)
Walking lunge: 30
Bear crawl: 100 meters (approximate)

Bosu:
Sit-ups: 30
Explosive lunge: 30
Mountain climbers: 30

Bar (we used body bars between 15 and 25 lbs.):
Sit-ups: 30
Overhead squats: 30
Front shoulder raises: 30

Kettle bell:
Russian swings: 30
Windmills: 10
High pulls: 20

Physio ball:
Pike: 20
Single leg hamstring curl: 10
Reverse crunch: 30

Round 4

Body weight:
Run: 2 laps (approximately 250 meters/lap)
Walking lunge: 20
Bear crawl: 100 meters (approximate)

Bosu:
Sit-ups: 20
Explosive lunge: 20
Mountain climbers: 20

Bar (we used body bars between 15 and 25 lbs.):
Sit-ups: 20
Overhead squats: 20
Front shoulder raises: 20

Kettle bell:
Russian swings: 20
Windmills: 10
High pulls: 20

Physio ball:
Pike: 20
Single leg hamstring curl: 10
Reverse crunch: 20

Round 5

Body weight:
Run: 1 laps (approximately 250 meters/lap)
Walking lunge: 10
Bear crawl: 100 meters (approximate)

Bosu:
Sit-ups: 10
Explosive lunge: 10
Mountain climbers: 10

Bar (we used body bars between 15 and 25 lbs.):
Sit-ups: 10
Overhead squats: 10
Front shoulder raises: 10

Kettle bell:
Russian swings: 10
Windmills: 10
High pulls: 20

Physio ball:
Pike: 20
Single leg hamstring curl: 10
Reverse crunch: 10

When this is all complete, collapse on the floor in relief and swear up and down that you’re never going to do it again. Then do it again the following year.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s