Today was my last day in San Diego 🙁 and I wanted to go out with a bang and do an awesome outdoor CrossFit WOD (Workout Of the Day) for my Ironman training. You all saw that crazy driveway that I ran up the other day, and I knew that I had to get that beast involved in today’s workout! After pondering what I had available to me, I decided on doing 5 rounds of hill runs (about .1 mile), 10 handstand pushups, 30 squats, and 20 pushups. Did I mention that it was about 73 degrees and sunny with a light breeze outside? 🙂
This is a workout that you can easily do just about anywhere! It will also work with flat terrain, just do 50 or 100 yard sprints instead of the hills before your handstand pushups, squats and pushups. Handstand pushups can be made easier by putting your feet on a bench or step and piking your body by bending at the waist (so your upper body will be close to perpendicular to the ground, but your legs and hips will be bent).
The workout started off great because I started by running down the hill! Running up the hill is when things got immediately harder! .1 mile of uphill really doesn’t sound hard at all, but it kicks your butt by the time you get to the top, and then you have more exercise to do! 🙂 The handstand pushups always start off easy for the first few sets and then get impossible by the 4th and 5th sets. I definitely need to improve my delt and trap strength! Lots of shoulder presses are in my future. The squats and pushups were relatively easy with the exception of feeling light headed and having to just breadth through them. I can’t say that the hill runs were ever easy and I even had to walk a little bit on the 4th set. For the 5th set I was able to focus on my breathing, instead of how my body wanted to stop and lay on the cement right where I stood, and run the whole hill. After finishing the handstand pushups, the hard part was finished and I was able to breeze through the squats and pushups, and enjoy the 73 degree weather again!
As I said before, if you get a chance to do some workouts outside, go for it! Gyms are great, but having the sun shining while you’re working is the best!
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