This week’s workout is from Miguel Angel Aceituno Fernandez of Aranjuez, Spain. Thanks Miguel!
I’m sending the workout I prepared last Monday. It has no name but I can call it:
Sleep Well Monday
Length: For a 60 minute session with warm up and cooldown
Equipment needed: Kettlebells, Battling Ropes, Cones, something for chin ups or rows
In WOD 1, campers can adapt the weight according to their level. That should allow everyone to start and finish more or less at the same time as reps can be started when they are ready.
Set up 5 stations:
- Bulgarian Split Squat (one working leg at a time)
- Battle Ropes
- Tricep Extensions using a kettle bell with both hands
- Chin Up or Row
Campers do 6 rounds, each round the number of reps changes. The sequence is 12-8-5-5-8-12 reps. As the reps decrease they should increase the weight they use. As they increase again they should decrease the weight. Campers only rest after each round of the circuit, not between exercises.
Set up 6 cones at a 10m distance from each other in line:
Starting on the first cone: 10 squats, run till the second cone and perform 10 push ups, run back to the first cone and perform 10 squats, run till the third cone and 10 push ups, run back to the first cone and 10 squats, and so on until they perform 10 push ups on the sixth cone and run back to the first, to finish the first set.
Add or decrease reps for different fitness levels (Eg. 15 reps advanced, 7 reps for beginners)
The second round is the same performing two ab exercises: crossfit-style sit ups and reverse bicycle.
My name is Miguel Ángel, I’m 41 and, along with another colleague, I’m a fitness trainer at a canoeing club in my home town. I love sports and I love training!!!
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The sleep well Monday workout was EXCELLENT….Campers got a great sweat on, variety was great and challenging. Next time around I would add a sequence of 15-12-8-5-5-8-12-15 to make it a bit more challenging and longer. I don’t have a chin up bar, so I did rows with bands. Another variation I plan on doing is adding another station….
Thanks again for the workout .
Kyle Wood says
Thanks for the feedback Andrea!