At-Home 100's WOD
/This workout is 100 reps of each movement. The entire workout can be performed with one weight, making it perfect to complete at home if you can't get to the gym that day. It's focus is on posterior chain and core strength. The idea is to break up the 100 reps in as little sets as possible and to complete as quickly as possible without sacrificing form. Be sure to keep your rest time to a minimum.
Heres the workout:
For time (took me 18:20)
- 100 stiff leg KB deadlifts
- 100 KB Russian twists (modify by using no weight)
- 100 KB reverse lunges
- 100 stretch crunches (modify with In & Outs)
Let's talk about the form and movement standards for each exercise:
Stiff leg Kettlebell Deadlift:
This is a phenomenal exercise for your hamstrings and gluten IF done correctly. We want the back to stay as tight as possible throughout the entire movement, NO curvature in the spine.
- Start standing tall with shoulder blades down and back
- Keeping those shoulders down and back, keep all the weight in your heels, unlock your knees, drive your knees out the side, and reach your hips back as you lower the weight to the ground, keeping the kettlebell close to your body. You do not want to squat down to the ground. This is a STIFF LEG position, meaning your legs do not bend much as the weight lowers. All of the tension should remain in your hamstrings and glutes, NOT your quads.
- Touch the kettlebell to the ground, and stand back up the same way you came down, driving through your heels, knees out, with back and core tight.
- Notice in the video how my chest is over the weight and my knees are pushed back. This will ensure that you do not squat with the weight. Also notice how my head remains neutral. I am not looking up as I am moving the weight.
Russian Twist:
Perform this exercise with your kettlebell only if you can maintain proper form. If it is too difficult, perform same movement but with no weight.
- Keeping the kettlebell in close to your body, raise your back and feet off the ground.
- Rotate to one side until kettlebell touches the ground next to your hip, and immediately rotate the other side.
- These will be single count, so every time the weight (or hands if using no weight) touches the ground, that counts as 1 rep.
- If you are modifying this exercise, interlock fingers and rotate until hands touch the ground
Kettlebell Reverse Lunge:
- Hold kettlebell close to chest directly under your chin. Keep chest tall with shoulder blades down and back throughout the entire movement.
- Take a long step back and bring back knee straight down until knee touches the ground. You do not want to drive your knee forward. Front knee should stay in line with front foot, NOT tracking over your foot.
- Keep weight in front heel, and drive from your heel as your stand back up and bring feet together.
- Repeat with the opposite leg. This will be single count. Every time knee touches the ground counts as 1 rep.
Stretch Crunch:
- Start in a hollow body position with lower back pressed into the ground, legs straight, feet and shoulders off the ground, and arms by your ears.
- Swing your arms down by your side until you sit up into a full body crunch.
- Lower your body back down to a hollow body position
- If you cannot maintain the hollow body position and your back is arching, modify by either performing the stretch crunch with hands under butt and palms flat on ground so you can use your arms to assist you, OR do In & Outs.
In & Out:
- Support yourself on hands with elbows and feet off the ground, fingers pointing towards toes, and legs extended.
- Pull your knees into chest using hands for assistance.
- Lower yourself to starting position.
For time:
- 100 stiff leg KB deadlifts
- 100 KB Russian twists (modify by using no weight)
- 100 KB reverse lunges
- 100 stretch crunches (modify with In & Outs)
