Each week there will be 2 online ‘Bounceback WoDs (Workout of the Day)’ released. These workouts will be uploaded with video demonstrations and a briefing on what’s expected/required. There will also be 2 ‘scaled’ workouts uploaded each week that are less intense and contain exercise substitutions for those who require it. The regular workout prescriptions are known as ‘Rx’ while the less challenging options are known as ‘Scaled’. You the Performer must select the intensity level you wish to train at; you can also alternate between the two levels if you so wish.
These workouts are designed to be complementary to your existing training program but integrating them into your weekly schedule will deliver significant benefits.
You should watch the demonstration videos prior to training and carefully choose whether the ‘Rx’ or ‘Scaled’ is the right choice.
‘Form’ takes priority over speed and numbers! Maintain technique to the very best of your ability and be strict with your movement standards, as well as rep counting. Maintain a good level of self-discipline and integrity, enjoy the workouts and work hard!
As with any exercise prescription; please ensure you are in good health. It is always recommended that you consult a doctor prior to taking part in any physical activity or training programme. If you are on any prescription medication or have underlying health concerns then please check with your doctor / physician prior to attempting this programming.
The Bounceback Workouts
Rules prior to commencing
- Ensure you are in good health prior to training. Consult your GP if unsure or on medication.
- Start at ‘Week 1’ and integrate these workouts to your routine. Scale Up/Down as necessary (2 intensity levels on offer). Maintain form and integrity. Work within your capabilities.
- Always conduct a ‘warm up’ prior to workouts. Remember and perform a ‘cool down’ post WoD (Workout of the Day).
WoD Introductory Video and Explanation
Here is the introductory video to the first workout with an explanation of how to have a go.
Each week will have two workouts to have a go at in your own time, with two levels of difficulty (Rx or Scaled).
WoD #1 Intro (Rx & Scaled) A. 21-18-15-12-9-6-3 (NB. Do 21 reps of each exercise before progressing onto 18, 15, and so on.) Star Jumps Kneeling Step Ups (split reps between legs) Planking Shoulder Taps B. 5 min EMOM: 15 x Air Squats 5 min EMOM: 10 x Press Ups (palm release) C. 4 Rounds For Time (RFT): 20 x Ski Jumps 15 x Leg Lift Sit Ups
WoD Number One (Rx and Scaled)
WoD #2 (Rx) A. 5 Rounds of: 30 sec x Jog on spot 5 x Walk Outs (w/ Close Arm Press Up) B. 8 Rounds For Time (RFT): 8 x Close Arm Press Ups 12 x Air Squats C. 6 Min EMOM: 8 x Burpees (chest to floor, jump and clap above head) D. 3 RFT: 20 x Ski Abs (1 rep each time legs jump back to full extension) 15 x Jumping Half Squats 15 x Lying Knees to Chest (K2C)
WoD Number Two (Rx)
WoD #2 (Scaled) A. 4 Rounds of: 30 sec x Jog on spot 5 x Walk Outs (REMOVE PRESS UP) B. 6 Rounds For Time (RFT): 6 x Kneeling Close Arm Press Ups 12 x Air Squats C. 6 Min EMOM: 5 x Burpees (Chest to floor. Step out, step in if required, jump and clap above head) D. 3 RFT: 12 x Ski Abs 8 x Jumping Half Squats 8 x Lying Knees to Chest (K2C)