Strippling Warrior Training
So today was a little bit different than my normal training. I had the great pleasure to take the missionaries from our ward out to water front park for a WOD. I love the challenge of coming up with a work out that uses body weight but also gives you a good burn. Today's work out I wanted it to be both a good work out and a team building experience for the missionaries. I had them start with a 1/5 mile warm up run.
This was a partner work out and one that they had to work together as a companionship to get through it. The work out was:
50 Chest to deck pushups
40 Air Squats
30 Dips from a bench
20 Bench jumps
15 Burpees
10 -4 count mountain climbers feet to hands
Run 400 Meters
4 rounds
The way you work through this is one person works and one person rests. You need to find the best way to work as a team to get through all three rounds. For example breaking down everything into sets of 10 or 15. While the one person works the other person choices a rest position. The three positions that we used where a plank, a squat or holding a hollow rock position. During the run we took a PVC pipe and light kettle bells and they had to hold them over their head while their partner ran.
The missionaries from our ward did a great job pushing it even to the point of puking. Way to go Elder Smith. There was a gospel lesson to be learned as the first set of Elders got done well before the other set. I had them walk four hundred meters and come back as they got back the other elders where just starting their fourth round. As they got back I asked them how tired they where. They both said that they were exhausted and could barely move. So I told them what happened to Jesus after he left the Garden. The both looked a little confused so I told them that no matter how hard the garden was he continued to help those around him and he had to complete the mission to save us. So he continued on and they should do the same even though they worked hard and got done first the other Elders were not done and they were struggling through the last round. So now was the time for them to dig deep and steep up and help the other elders. As a team of four they slugged through the last rounds all of them working together to accomplish the goal of four rounds. The did great some struggled but in the end they finished together picking each other up when the load was too heavy and pushing them through. Great job!!
This was a partner work out and one that they had to work together as a companionship to get through it. The work out was:
50 Chest to deck pushups
40 Air Squats
30 Dips from a bench
20 Bench jumps
15 Burpees
10 -4 count mountain climbers feet to hands
Run 400 Meters
4 rounds
The way you work through this is one person works and one person rests. You need to find the best way to work as a team to get through all three rounds. For example breaking down everything into sets of 10 or 15. While the one person works the other person choices a rest position. The three positions that we used where a plank, a squat or holding a hollow rock position. During the run we took a PVC pipe and light kettle bells and they had to hold them over their head while their partner ran.
The missionaries from our ward did a great job pushing it even to the point of puking. Way to go Elder Smith. There was a gospel lesson to be learned as the first set of Elders got done well before the other set. I had them walk four hundred meters and come back as they got back the other elders where just starting their fourth round. As they got back I asked them how tired they where. They both said that they were exhausted and could barely move. So I told them what happened to Jesus after he left the Garden. The both looked a little confused so I told them that no matter how hard the garden was he continued to help those around him and he had to complete the mission to save us. So he continued on and they should do the same even though they worked hard and got done first the other Elders were not done and they were struggling through the last round. So now was the time for them to dig deep and steep up and help the other elders. As a team of four they slugged through the last rounds all of them working together to accomplish the goal of four rounds. The did great some struggled but in the end they finished together picking each other up when the load was too heavy and pushing them through. Great job!!
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