Name: Playbook - Gritty Soldier - W1/D5 - Fat Blaster WOD
Uploaded: 2024-01-20T14:25:56.529Z
Duration: 40 min
Description: W1/D5 - Fat Blaster WOD

Great way to grab sum cardio work with no equipment especially if you go as hard as possible

Tristin

Overall great workout! Noticed that Planks were missing.

Brian

Zach

Very solid body weight workout! Kept me constantly feeling the burn and loved every second of it!  10/10 🔥💪🏼✔️

Anthony Rhodes

Got the heart rate up and blood pumping. Good workout. 👍🏽

Danny

Daniel

1. Warm-up "B"
2. Fat-Blaster WOD (5 Rounds)   
- 5x Burpees   
- 30secs Jumping Jacks   
- 10x Push-Ups   
- 30secs High Knees   
- 25secs Plank   
- 30secs Mountain Climbers
3. Half-mile Jog

- 200m Skip
- 50m Backward Skip
- 50m Ankling
- 50m Jogging High Knees
- 50m Jogging Butt Kicks
- 50m Walking Lunges
- 400m Jog

Skip

Skipping backwards, keep an eye on where you’re going for safety!

Backward Skip

Planting at the ball of your foot and rolling upwards as you run, as if you’re running on hot coals.

Ankling

Brining your knees towards your chest as you move forward, chest up, back straight. Knees high!

Jogging High Knees

Exaggerating the bend of your knees as you run so that your heels touch your glutes (butt).

Jogging Butt Kicks

90 degree walking bends at the knee, focus on using the hamstrings to push up as you walk forward.

Walking Lunges (warm-up)

Slow, controlled, smooth. Focus on you planting and stride.

Warm-up “B”

Fat-Blaster WOD (5 Rounds)   
- 5x Burpees   
- 30secs Jumping Jacks   
- 10x Push-Ups   
- 30secs High Knees   
- 25secs Plank   
- 30secs Mountain Climbers

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Fat Blaster WOD

Half-mile Jog (for cooldown)

W1/D5 - Fat Blaster WOD

Good first workout. Didn’t know what rpe meant.  Had to google it for the run.

Dustin Constino

Great start to the next 8 weeks! I felt good, even though this is my 4-5 jog since hibernating this past winter! It truly sucks how quickly we lose stamina and our VO2 max plummets! Thank you for the motivation!!!

Adam

W1/D1 - 20min Run and TABATAs

Good workout - I have a chin-up bar so I added 5 reps per set.

Grayden

W1/D2 - Mission Ready WOD

Good. Beats paying my boxing gym $20 a session to burn 700 cals. This took me 45 mins and I burned 750 cals. Kicked my butt and made it almost to 2 miles on the fartlek. I’m 505,245 lbs. I can run a half marathon low and slow at 2:25 which I did last week.

Merle Jett

W1/D3 - 20min FARTLEK & Burpees

I can’t describe the relief I felt when I heard countdown timer start beeping during the 4th set of flutter kicks.

Definitely harder than at first glance. Thanks for the good workout.

Hunter

W1/D4 - HardCore WOD

W2/D1 - 20min Run and Legs

I did them all, but I need to admit that I needed more like 2 min rest between sets!

W2/D2 - Barrel Chested WOD

60 burpees! Wow that took a few minutes to fully cooldown and control breathing!

Question, Im 44 6'6". Im down from 310ish to 245 by rucking and your follow me vids(I also quit drinking MD.)
Im doing the Bodywieght Warrior but I cant do 70+ push ups in one setting. Should I go to failure? I also own and operate a plumbing biz so I still have to git after it at work

W2/D3 - 20min FARTLEK & Burpees

Good workout, definitely had me breathing by the end!

Joyce

W2/D4 - Legs for Days WOD

W2/D5 - Core Works WOD

Starting to really hate lunges! Weak knees they are going to be strong soon enough!

W3/D1 - 30min Run & Functional Work

W3/D2 - Triple Threat WOD

Raining so I had to Fartlek on a treadmill, not super easy! Oh the burpees were refreshing! Able to do 20 before I need rest! Already improving fitness!

W3/D3 - 30min FARTLEK & Burpees

W3/D4 - Full Strength WOD

W3/D5 - Cardio Burn WOD

W4/D2 - Strong Chest WOD

Great run today and 30 burpees at a time - getting better everyday!

W4/D3 - 30min FARTLEK & Burpees

W4/D4 - Legs for Days WOD

W5/D1 - 15min Run (fast) & Functional Work

Struggle bus - hamstrings still sore from Sundays 100 air squats

W5/D2 - Assessment Day (push-ups, air squats, plank, run)

Covering more distance each time I go out!

W5/D3 - 30min FARTLEK & Burpees

W5/D4 - Barrel Chested WOD

Traded the easy mile for a trail 5K! It was fun

W5/D5 - Cardio Burn WOD

W6/D1 - 25min Run & Functional Work

Slow build - 0 rest made it a smoke session!

W6/D2 - Mission Ready WOD

Pace is steadily improving! 4 miles at 8min pace! Getting there

W1/D5 - Fat Blaster WOD

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