Day 12: Strength & Power
For your second time on this workout, start round one of Part A with a slightly heavier weight and a slightly higher box than you did in week one. Progress both so that you finish at a heavier and higher endpoint by your third round. In Part B, your goal is to improve your total distance — the meters you covered during the entire 10 minutes — by 200 to 400 meters.
Perform two rounds of the following without resting.
From standing, hinge at hips to walk hands out to a plank; do one pushup, then drop hips to floor to open chest. Return to plank, then walk hands back to feet and stand. That’s one rep; perform five.
Stand with feet shoulder-width apart, holding one 10-pound dumbbell at chest. Squat low, then stand and press dumbbell overhead. Lower weight back to chest and repeat. Do 10 reps.
Jump Squats to a Target
Stand under a target three feet above head. Squat low, then jump up to tap hands to target. Land soft; repeat. Do 10 reps.
WORKOUT (Part A)
Do three rounds of the following four exercises, resting 60 seconds between each round. You’ll use a descending rep scheme and gradually bigger weights. For round one, do 12 repetitions of each movement at a moderate weight and use a 12-inch box for box jumps. For round two, do 10 reps at a slightly heavier weight and use an 18-inch box. In round three, it should feel difficult to finish the final reps; do eight reps with heavy weights and use a 24-inch box.
Dumbbell Overhead Swing
Hold the middle of one dumbbell with both hands, and hinge forward from hips to swing weight between legs, keeping back flat and knees slightly bent. Explosively drive hips to propel weight forward and up, continuing until dumbbell is directly overhead, arms straight, elbows locked. Reverse the movement to return to start; repeat.
Stand with feet shoulder-width apart, facing a box or bench. Bend knees to load legs and glutes, and, using arms to propel you, drive from heels to jump up and land with both feet flat on box. Step — never jump — back down, and repeat.
Dumbbell Bench Press
Lie flat on a bench with a dumbbell in each hand at sides, elbows lowered and tight to body. Shoulder blades should be in constant contact with bench, with feet planted on floor, a small arch in back. Press the weights overhead, locking elbows at the top, and then slowly lower back to start.
Stand with feet shoulder-width apart, arms extended at sides with a dumbbell in each hand, palms facing in. Hinge forward at hips until back is at a 45-degree angle to floor. Keeping back flat, pull weights to sides, pause at the top, then slowly lower them back down.
WORKOUT (Part B)
Every minute for 10 minutes, row 30 seconds at a slow, steady pace, then 20 seconds at a moderately hard pace, and then all out the final 10 seconds. Keep track of the total distance covered during each minute, and try to beat that distance with each successive minute. (No rower? You can sub in any form of cardio — running, swimming, cycling.)
To get the most power from every stroke, knees should be locked, torso leaning slightly back, and handle at chest.
This rower mimics the natural tension you’d get rowing on a lake or river. For other machines, set the resistance to 5 or 6.
Focus on Breath
Practice rhythmic breathing on the rower. Breathe out as you push back; breathe in as you return to the catch position.