Add Hangs to Your Workout
While I'm sure we're all capable of coming up with some good ones, I figured I'd share a couple of the workouts we're programming into our Train with Purpose athletes' schedules this week!
Workout #1 - Dead Hang & Plank Tabatas
This one works as a good start to a workout or a burner at the end. A tabata is basically 4 minutes, or 8 rounds of 20 seconds "on", and 10 seconds "off". Alternating back and forth for the full 4 minutes.
This one works perfectly for today (Day 19 - 4:00), but otherwise, you'l likely just have a short hang to finish out the duration at the end, as this workout has you hanging for exactly 4 minutes.
Dead Hang is the "On" portion
High plank is the "Off" portion
So, it is 20 second dead hang immediately into 10 second high plank, repeat x 8.
Low plank is the "On" portion
Dead hang is the "Off" portion
20 second low plank immediately into 10 second dead hang, repeat x 8.
Obviously, you don't want to take 10 seconds transitioning between the movements, so I normally looked for a 1 second transition, and to take that 1 second from the plank vs the dead hang.
This is why the high plank works better in my opinion for the first tabata, as a 10 second plank trying to go down to your elbows then back up to a dead hang each time lengthens that transition.
This one is fun (because any workout with burpees is automatically just THAT much better 😉 ).
1 minute max burpees
straight into X dead hang
90 second rest between sets
X = total dead hang needed for the day divided by 10.
BUT, here's the fun part. Commit to a certain number of burpees you have to hit each round (and pick it before you start the workout so you don't go easy on yourself!). A few weeks ago Train with Purpose athletes did a 5 minute burpee test, and when I programmed this workout for them, I basically am taking their number of burpees in 5 minutes / 5, and maybe minus a rep or two depending. So pick a challenging, but realistic goal, and commit to it!
IF you don't hit your number in any of the rounds, you do... more burpees! As a penalty. If you don't hit your target number of burpees, you do 5 penalty burpees for every round you missed, once the workout is completed. Then, if you don't hit the target dead hang time, you do 2 penalty burpees for every round you missed it once the workout is completed (plus make up the remaining dead hang time). here's a real life example:
Athlete A has to do at least 12 burpees every minute. She's doing it on Day 21 - 4:20 hang, so divided by 10 is a 26 second hang.
On the first 5 rounds, she does 12 burpees, and her 26 second hang each time.
On the next 3 rounds, she hits her 12 burpees, but can't do the full 26 second hangs.
On the remaining 2 rounds, she misses both her 12 burpee target, and the 26 second hangs.
Her penalty burpees = 2 + 2 + 2 + 7 + 7 = 20 additional burpees.
PUSH YOURSELF and hit the goals.
Planning on trying either of these out? Let me know! I'd love to here how you did! (Tag me @spartan_spencer on Instagram).
Want help deciding how many burpees to do, or want to know more about online coaching? Shoot me a message on Instagram @spartan_spencer, or email me at firstname.lastname@example.org.