Tuesday 23 Jan 2007: ANIMAL CONDITIONING
ANIMAL CONDITIONING
Today's workout mimics various animal movements to facilitate cardio-strength conditioning.
- 30/30's - 30 seconds work, 30 seconds rest, repeat
- 15/45's - 15 seconds work, 45 seconds rest, repeat
- 5 x 30/30 Tiger Prowl (3x forward, 2x backward)
(Bend forward to walk on your hands and feet as in a Bear Crawl. Bend your arms to ninety degrees and lower your body so that it hovers 3-6 inches above the ground. Walk in this position keeping your body low.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
Intermediate and Basic:
- 5 x 30/30 Bear Crawl (3x forward, 2x backward)
(Bend forward and walk on your hands and feet.) - 5 x 30/30 Crab Crawl (3x forward, 2x backward)
(Sit on the ground with your feet on the ground, knees bent, and your palms on the ground resting slightly behind your hips. Lift your pelvis so that your bodyweight is supported on your hands and feet. Walk on your hands and feet with your stomach pointed toward the sky.) - 5 x 30/30 Kangaroo Jumps
(Perform a Half-Squat. From the crounched position, swing your arms and leap forward with both feet. Continue for reps.) - 5 x 15/45 Sprints
(Okay, so this isn't exactly an animal movement. Pretend like you're sprinting for your life away from the Tigers, Bears, Crabs, and Kangaroos you have been imitating.)
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7 comments:
Joel --
Do you run through a full set of each of all of these, then repeat (i.e., tiger, crab, kangaroo, sprint, repeat) or 5x tiger, then 5x crab, etc. to finish w/ 5x sprints? Hoping it's the former...
Taylor
Taylor,
You can perform this WOD either in circuit fashion [(Tiger/Bear, Crab, Kangaroo, Sprint) x 5] or (as it is written) completing five sets of each exercise before moving to the next.
Your choice. Both options present their own challenges. While we alternate between circuit-style and straight-sets with other WOD (e.g. Timed Sets and 30/30 Cals), for some reason we seem to stick with this WOD as written and modify it individually to our tastes.
Joel
I did the first three legs with my daughters. I stuck to Bear Crawls instead of Tiger Prowls because I have also been doing volume work with Pull-ups and Dips/PU. I substituted Jump Rope Sprints for the Sprints, but at the end of the third interval, my rope broke! Never had that happen before. I finished up with a couple of ponderous (but challenging) skipping interals using a 5/8" climbing rope.
Joel
Thanks for the feedback, Joel. Did the workout as written, no circuits.
Oh, ouch. Those sprints at the end were deadly. Mercy.
Taylor
I may be a year late on this but.. why is the walking backwards important?
Chaning directions changes the angles of stress on your muscles. It works your stabilizers in a different way.
I've seen some people who can only go one direction, usually a sign of muscle imbalance and/or weakness.
Joel
ah. would a side to side movement help too?
ty for your help
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