Pittsburgh FIT

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December 19, 2023

Workout of the Day - Boxes and Dips

🌟 Hey fitness enthusiasts! Coach Greg here to lead you into the holidays with the breakdown of today's workout adventure.

You know we're always here to warm you up, and that means prep work. Today we'll go over each movement, the box step overs, the burpees to a target, and the box jumps. We want to make sure you're legs are HOT and a little tired before we even get today's workout started.

🏋️ Time to hone those Box Step-Overs and Box Jumps. No need for a deep dive; just experiment with Box heights and weights for that extra challenge. Focus on firm foot placement with the entire foot on the box every time and controlled landings. Three sets of drills later, you'll be efficient and locked in.

🔥 Get ready for an EFFORT workout! Tailor your pace to conquer the 16-minute challenge. Pro tip: Top athletes, aim for 3.5-4+ rounds but for most of us a solid 3-round target is a great place to aim. Don't go too fast or you could risk clipping your feet on the box. Stay moving the entire time, slower or faster is all good. Just don't stop!

🤸 Most of our energy today will focus on our post-conditioning strength and skill piece. Dips are tough, but this is a chance for us to take our time when we are truly warmed up. You'll for sure be feeling your triceps after all those burpees, but hey, you're already here so you might as well do a little bit more!

🚀 Ready for the fitness fiesta? Bring a good attitude, some water and a sweat and we'll send you home with a nice pump. Tuesday Best Day!

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