Virtual Obstacle Course Workout
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Here we are. Hashtag Way of the Warrior hashtag do SMT hashtag hashtag warrior challenge course. Hashtag Gumnazo hashtag Nazo kicks COVID.
But did you say, Gymnazo, yeah,
Gymnazo, oh, you guys didn’t know who Gumnazo is word Gymnazo got its name from. It means to train your body and your mind vigorously. Thus elevating your spirit it’s characterized by the consistent cultivation of energy and enthusiasm through effort and perseverance. We got two levels of challenges coming at you. The first one, AIRO, tell me about it.
So AIRO is essentially the shorter of the two versions, this is gonna be to level up to amplify your abilities, it’s going to be a 5k course. So 3.1 miles with 15 dynamic body movements. So it’s all going to be body movements with those 15. Again, challenges there. But what about ETHOS
ETHOS, if you’re looking to level it up just a bit more and showcase your ability to move through 3d space and you think you’re ready to face it head on, we got a 10k coming out just 6.2 Miles followed by 25 different dynamic movements. ETHOS is about celebrating your passion for training. It’s the expression of your character, and it’s the epitome of True Grit. So let’s go and take a look at those challenges. Let’s check them out. All right, turn up the challenges.
Alright, so for the first five exercises, that first one we got is gonna be some RXX/LXX pushups. So your hands are gonna be in a staggered position, one in front of the other. And the opposite hand for 10 reps here. 10 reps here. So what that’s going to look like prone position down on the ground, right hands in front of the left, you’re going to crank out all 10 Push Ups. Once you get tendon switch those lead hands, same thing all the way down and all the way up. That’s a little bit challenging. You always drop it down to knees as well. Second activity, you’re going for a posterior squat thrusts back. So both feet kick back on your return home, low rotation or quarter turn to the left, hands at the ground, feet kick back on that return home a little quarter turn to the right, so back and forth on that one as well. One rotation left one rotation, right 10 going each way. 20 In total, third part back on the ground prone position yet again, it’s out of sync mountain climber center sagittal plane need to same side elbow 10 on each leg. Once you get to 20 Total there, you’re taking it out of sync to either impact or even go for that nice step. Again, 10 each way on that one and then transverse plane, knee to your opposite side elbow 10 going each direction, their emphasis on that rotation for part number for upright stance, out of seat jumping jacks matrix. So you got your sagittal plane, back and forth here. One for that nice split stance and see that side view, turn on each side. So 112233 all the way up to 10 Good old fashioned frontal plane 112233 All of it fits in there. And then your transverse plane, we’re going criss cross 112233 all the way up to 10 on that as well. Feet number five, or exercise number five SFT foot position, right foot in front left, left it for the right, narrow, take it wide, toes out, and toes turn in is going to be 10 squats in each position. There’s a right foot in front watching fat back heel. Make sure you keep that back nice and low. Going through all 1010 more to get narrow 10 reps there. 10 reps wide, toes out and toes in.
For Stage number six, we’re doing a common lunge matrix 10 of each we’re taking it for anterior lunge, get that head over your foot, we’re taking lateral head over foot and taking it rotational head over foot that was one of each, you’re gonna do the same thing 10 times through the other leg 10 Forward 10 lateral and 10 rotation. You want to spice it up a little bit those some went up on the shoulders grab a sledgehammer would it be like there for the next one. Station Number seven is going to be an end range of motion and to your broad jump. So you’re going to cover some distance squat. And that’s one you’re going to do a full 10 broad jumps there go for distance go for some speed to how fast can you get those 10 And how far can you go in those 10. From there station eight or going into a plank up down you’re going to start on your forearms, you’re going to leave with one hand coming up or when to push up position. Do a full 10 and then switch arm so from the plank will go flat. This is not going to count. We’re going to drop it down. You’re gonna go left hand up right up, left down right Down. That’s one. That’s two get you 10 of those and then reverse the arms. Now right hand, left hand, right arm, left arm. That’s one. There’s two for a full 10 on each side. From there. Oops. There we go, we got a wall set partner wall said, If you don’t have a wall laying back, we got 100 full second dropping down to 90 degrees. Trust your partner, if you got one, if not trust that the wall will hold you up. One 2 99 100 Perfect. From there, we’re going into a wall sit again. Just kidding, we’re going into station number 10 is gonna be a prone plank, shoulder taps we are going on forearms, going hand to shoulder and the shoulder 10 from each side, popping them up and right back through. Let’s get those next five,
or 11 to 15 your first when you’re going back to prone position. So down here on the ground. Once you’re in a push up position, you’re taking opposite side hand the opposite side knee. So right hand, left knee, left hand or right, right to left, left to right, going for a nice little knee tap, it’s going to be 1122 going all the way up to 10 their precision for 12. Second one here, single leg squat. So one foots gonna be floating back. Let’s get both those hands way up top. So toe tap back, get that knee as low as you can, if you could tap the ground, let’s tap the ground. And then all the way up. A little toe tap knee tap full extension, toe, knee all the way up. 10 on one side, once you got 10 Same thing, tap, tap and then full extension on that return home for 13. Get a lay down, get a hang out, take a little nap. Nope, we’re going for a little knee flexion here, you’re gonna crunch up, rotate over that upside leg. I’m gonna come right back home. Big reach up and over. We’re gonna come right back. Again, you guessed it, it’s 10 on one side, switch those legs all the way back up and rotate over upside knee 10 and 10. For our 14, still gonna be going in that supine position. But this round we’re gonna go single arm. So one hands gonna be down both the punch on the ground. It’s an anterior hip drive, return home, drive to those hips, and then come right back home. 10 reps, switch, don’t over no my right hands on the ground, drive through the hips, nicely control, powered up. 10 more reps there. Last part 15 prone position. Again, we’re either tapping the knees, you’re taking that handle the opposite side foot. So hip drive down, reach towards that foot, drop the hips, reach towards that opposite side. One and one, two, and two can’t believe that y’all 10 on each side is going to be 20 In total there. Let’s check out those next five.
All right, we’re on your ethos portion now. So these final 10 If you’re doing that Amplified Version, the full 10k with the full 25. Here’s your station number 16 got to trust the glove box here, bench here, whatever you got, we’re going for 10 into your box jumps coming up and coming down, coming up and coming down a full 10 Straight up that a full 10 Go in lateral coming up. Coming back down. Coming up coming down. There’s 10 That way 10 The other way you get the gist. Thanks, Goose. For station number 17. We’re going into a single leg hop matrix that’s a single a balance forward and back 10 Each, right and left 10 each and then twist 10 each. Then you got your other leg go on 10 Forward and back. 10 right to left and 10 Twist and right to left side. For station number 18. We’re coming down prone onto forearms to hit drive matrix. We’re going to hit drives up and down. Remember, this is about grid. So don’t cheat yourself here. Get that full range up and down, got 10 of them. Then slide right slide left, arms are separated because there’s social distancing six feet between them. Get away out there for that tweak up, and then you get the twist right to left for a full 10 of each first station. Number 19. We’re coming back down prone. We’re going narrow and wide, but it’s a hand release. Push up it says next level here. Hand release push ups and leg release. You’re gonna go narrow and wide alternating 20 total. Come all the way down. Lift your hands and feet. pop back up. That’s one lift two full stop on momentum. Three you got 10 of them then out wide wide hands wide feet come down. Oh say David, come back. Oh, skydiving, hopping back a full 10 of those Goose I’m gonna jump back over here. Because we got station number 20. We’re going for some pull ups. So you’re coming all the way down, pulling up, pulling down, pulling up. There’s three. You’re gonna go for a full 10 Pull Ups, find a bar somewhere, get a partner and let’s do this thing.
Hey, what’s happening y’all final five here. For station number 21, we’re going for a 180 vertical jumps, what that’s gonna look like it’s gonna load up into a squat, rotate 180 degrees, back and forth. One, and one, two, and two, going all the way up to 10 reps, they’re worried about that next stage
stage 22, everybody’s favorite, we’re going for a seat and post your roll laid back. Vertical Jump, I should get enough momentum because that happened. We got a full 10
off of those some 2323. Prone again, we got that crawl matrix hidden. So obviously head and foot working together, got that right hand that left foot left in that right foot, right hand and left, left to the right. And you also have that lateral motion, right and then and right foot out the side, left side, right, and left, back and forth their transverse plane, take that right foot, take all the way through, come back home, left foot kick all the way through, come back home. Same thing. One more. And that is there were 23 there were 24.
Bring it back down and we’re going down to a plank hold on. It’s 100 seconds. That’s not wonderful. 56789 10. That’s one gym and a zo to gy and a zo full 100 seconds all the way through, that are popping up for number 25 to bring it home. To go pump it up, right, left, right. Full 10 each, and that’s gonna bring it on home. Good luck out there, y’all and enjoy it. Let’s kick it and become more interested momentum
on stage number 22 momentum
is telling me that how to calculate my distance. How do I know how far I’m going. So if you
want Google Maps, and you actually trace out your route that you ran, if you right click on that, you can kind of highlight the different areas. And I’ll give you an exact distance of how far you traveled. What about someone’s going to I don’t know maybe a track?
Well, a track is a quarter mile. So for the AIRO you’re going to do 12 laps plus 100 meter sprint, that’s the long edge of that track from curve to curve. Or if you’re doing the ethos option, that’s 24 laps around the track plus two 100 meter sprints, and that’s gonna be a great way to gauge your distance. Make sure that you post in the comments, a map of where you ran, maybe a place where we worked out in your faces after the swell activity of warriorship
all the hashtags
enjoy
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