Perfect for the clinic, the garage/basement, or the gym, all you need this week is a plate and a rower for #GutcheckThursday!
Intended Stimulus
Pretty simple, or is it? This week’s workout will be redundant on the posterior chain. Keep your feet wide on the ground-to-overhead and cue yourself to keep your chest up and squat to the ground versus hinging to utilize more quads than posterior chain. Pick a weight that you could move unbroken for all 21 reps when fresh, maybe taking 1-2 breaks as you get deeper into the workout and the fatigue from the rower & burpees begins to set in. Stay steady on the rower and the burpees to be able to move consistently through the movements. Aim for 3-5 minutes per round with a goal of 3-4+ rounds at the end of the 17 minutes.
Movement Standards
The plate ground-to-overhead begins with the plate touching the ground and finishes at the top with the plate overhead with an active shoulder, elbow extended and in line with the ears. You only need to tap one edge of the plate to the floor between your feet at the bottom, you do not need to set the plate flat.
The burpee-to-plate finishes at the bottom with chest & thighs striking the ground and at the top by stepping or jumping on to your plate. You do not need to stand up all the way on the plate.
Adaptations / Modifications / Scales
Reduce the load on your plate to match the intended stimulus.
Consider reducing the range of motion on the plate to above the knee if lifting to the floor is an issue this week.
Aim for 1:00 – 1:30 per row. Reduce the calories as needed to achieve this, or just consider rowing for 1-1.5 minutes and then moving to the burpees.
If jumping or stepping to a plate will be bothersome this week, perform regular burpees. Modify the burpee as needed (step-back and/or step-up, partial range of motion/”up-down”, or burpee to an elevated surface).
