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15 Best Home Workouts for Athletes (+ How to Program your Own)

WORKOUT 13

AMRAP in 20 minutes
2 Overhead Squats (any load)
2 Jumping Lunges
2 Arch Ups
2 Sit-Ups
4 Overhead Squats (any load)
4 Jumping Lunges
4 Arch Ups
4 Sit-Ups
Continue with this pattern, adding 2 repetitions on each movement each round.
On a 20-minute clock, as many rounds and repetitions as possible (AMRAP), perform the prescribed work in the order written. Athlete must accomplish 2 Overhead Squats, 2 Jumping Lunges, 2 Arch Ups, and 2 Sit-Ups. Continue with this pattern, adding 2 repetitions on each movement each round.

Score is the total number of rounds and repetitions completed before the 20-minute clock stops.

WORKOUT 14

10 Rounds for Time
5 Tuck Jumps
10 Burpees
15 Hollow Rocks
20 Box Step-Ups
With a running clock, as fast as possible perform the prescribed work in the order written for 10 rounds.

Score is the time on the clock when the last round of Box Step-Ups is completed.

crossfit gymnastics hollow hold

HOME WORKOUTS – WOD 15

For Time
1,000 Sit-Ups
Every 50 repetitions completed, perform:
5 Burpees
10 Push-Ups
15 Air Squats
With a running clock, as fast as possible complete the 1,000 Sit-Ups. Every 50 Sit-Ups completed, athlete must perform 5 Burpees, 10 Push-Ups, and 15 Air Squats.

Score is the time on the clock when the 1000th Sit-Up is completed.

HOW TO PROGRAM BETTER HOME WORKOUTS

Here’s how you can write better home workouts to actually achieve your goals:

  1. Write out 6 exercises: 2 upper body, 2 lower body, and 2 core. One of each should be a strength of yours, and one should be a weakness.
  2. Test your max reps for each movement. Push it to failure so we can establish a baseline. If the movement is a hold, like a plank, then establish a max time hold.
  3. Slowly increase the volume of those exercises over a 6-week period, then re-test, and re-evaluate your choice of movements for the next 6 weeks, rinse, and repeat.

We can create a progression in any movement four different ways.

  • Tempo
  • Reps and Sets
  • Weight
  • Workload

Let’s dig a bit deeper.

TEMPO

Creating a progression for tempo simply means making the movement either slower or pausing at a challenging point for a period of time. This means we can perform 5×5 of Bulgarian Split Squat on each leg for week 1, then on week 2 perform the same amount of reps, with a 2 second tempo down, 2 second pause, and a 2 second tempo up.

Week three would be 4 seconds, and so on. This will slowly increase time under tension for a movement, without adding more reps, which can be a great way to build muscle and tendon strength, as well as preventing pain or injury in joints…

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