This 21-Minute Home CrossFit WOD Builds Functional Muscle And Burns Hundreds of Calories
We've all got quite used to working out at home now. It's likely you've discovered that you can get the same pump, buzz and mental solace from a sliver of your day spent in the garden or park, plus save all the to-ing and fro-ing of double that time in the gym.
It might also be the case that you're becoming a touch bored with the same old circuits of sit-ups and squats. Which is fair enough. But the same basic movements can rock your world if put into the right protocol. And by 'right', we mean 'semi-evil'.
This WOD by Scott Britton, founder of functional fitness charity movement Battle Cancer, is a 21-minute AMRAP - so you are aiming to do as many rounds as possible. There is a catch - first up you've got 40 down-ups as a buy in. Then motor through as many rounds of 21 reps of kettlebell swings, push-ups and alternating lunges as you can stomach before the clock hits 21 minutes.
Find more information about Battle Cancer's new Move Forward initiative here. Then start the stopwatch get stuck into your workout. We guarantee you won't have time to be bored...
BUY IN
Down-Up, 40 reps
Before you get into the meat of the workout, you need to buy the bread. Down-ups are the slightly less vile sibling of the burpee. From standing, plant your hands on the floor and kick your feet back into a high plank position. Now, drop your chest to the floor (A), then simply reverse the movement to stand yourself back (B). No jump needed. Go for it and then get onto the AMRAP.
AMRAP: 21 Minutes
Kettlebell Swing, 21 reps
Holding the kettlebell between your legs, initiate the movement by hinging your hips back like you’re trying to push a door open with your glutes. swinging the weight back (A), before driving your hips forward to lift the kettlebell to shoulder height (B). Let the momentum bring you straight back down into rep two. 21 in total, please.
Push-Up, 21 reps
With your weight supported on your toes, and hands beneath your shoulders (A), keep your body straight as you lower (B). When your chest touches the floor, explode up. Keep a good rhythm and break these up into smaller sets to keep moving. 3 sets of 7 is a good bet.
Alternating Lunges, 21 reps
From a standing position, lunge forward with your right leg until your rear knee almost touches the ground (A). Push back up to standing and then repeat with your left leg (B). Keep alternating for a total of 21 reps. Then back to the KB swings for another round. Keep going until you hit 21 minutes.
Sign up to the Men's Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.
For effective home workouts, uplifting stories, easy recipes and advice you can trust, subscribe to Men's Health UK today
You Might Also Like
