·
All workouts can
be scaled to better match your current fitness level, technical abilities, or
for equipment restrictions. Scaling ideas
can be found online, or referencing suggestions below.
·
PLEASE NOTE:
Scaling is the responsibility of the individual to change the workout based on
ability level or equipment available to provide a safer workout
stimulus/environment. Any questions
please contact a health professional before
completing a workout.
·
Workout scaling
options include REDUCING the number of repetitions for a particular movement,
REDUCING the number of rounds for a particular workout, REDUCING or REMOVING
the weight/load of an exercise or REDUCING the total time of a workout period.
o
For example a
workout could be scaled such as
Complete 4 Rounds for time:
Run 400m
30 Kettlebell swings
30 Kettlebell goblet squats
|
Complete 3 Rounds: (reduced rounds/time)
Run 300m (reduction of
distance)
20
Kettlebell swings (reduce reps)
30 Air Squats (removal of
weight/loading)
|
·
Likewise,
specific exercises may be scaled or substituted if they are too challenging or
certain
pieces
of equipment are not available (such as a pull up bar, box for jumping, or jump
rope)
Movement
|
Substitution Options (choose one)
|
Pull
Ups
|
·
Ring Rows/TRX/ Inverted
Rows
·
Single Arm
Kettlebell Rows
|
Double
Unders
|
·
Single
Unders or Line Hops
|
Hollow
Holds/Rocks
|
·
Dead Bug
Progressions
|
Hand
Stand Push Ups and Holds
|
·
Over Head
Kettlebell Hold
·
Kettlebell/Dumbbell
Shoulder Press
·
Push Ups
·
Downward Dog
Hold
|
Toes
To Bar
|
·
Leg Lifts with
Hold
·
Knees to Elbows
·
Hollow Rocks
·
Sit Ups or V
Ups
|
Pistols
|
·
Single Leg
Squats to a chair or box
·
Air Squats or
Lunges
|
Step
Ups
|
·
Lunges
|
Dips
|
·
Chair Dips or
Ring Dips
·
Kettlebell or
DB Tricep extension
|
Push
Ups
|
·
Knee or Ring
·
Burpees
|
Kettlebell
Snatches or Clean and Jerks
|
·
Kettlebell
swings (American)
|
Kettlebell
Thrusters
|
·
Goblet Squats
|
L
Sit
|
·
Planks or Hollow
Holds
|
·
Workout Movement
Substitution Example (due to difficulty of movements and not having access to
pull up bar):
20 Minute AMRAP
5 Pull ups
10 Push ups
15 Toes to Bar
|
20 Minute AMRAP
5 Single
Arm Kettlebell Rows (5ea side)
10 Knee Push Ups
15 V Ups
|
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