{"id":1756,"date":"2012-12-04T09:57:13","date_gmt":"2012-12-04T15:57:13","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=1756"},"modified":"2012-12-04T10:02:00","modified_gmt":"2012-12-04T16:02:00","slug":"manly-out-of-class-wod-for-men-the-stair-workout","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=1756","title":{"rendered":"Manly Out-of-Class WOD for Men: The Stair Workout"},"content":{"rendered":"<p>And now for something completely different &#8230; from the <a href=\"http:\/\/artofmanliness.com\/2012\/11\/23\/burn-off-that-pie-no-equipment-necessary-the-stair-workout\/\" target=\"_blank\">Art of Manliness<\/a> and Chad Howse:<\/p>\n<p>Find a flight of stairs with at least 20-30 steps. Probably the best place on campus is one of the staircases leading to the second floor of the Barbara Flurry Memorial Hall. Follow the workout chronologically, resting only after each set is finished.<\/p>\n<p><!--more--><\/p>\n<p><strong>Warm-up<\/strong><br \/>\nJog up the stairs at 75% of your max speed for 5 sets.<br \/>\nOne set should equal 30 steps. If you only have 20 steps, that\u2019s fine, just do 6 sets instead.<br \/>\nRest 60 seconds, then begin the circuits.<\/p>\n<p><strong>Circuit 1<\/strong><br \/>\nStart at the base of the staircase.<br \/>\nA1. 20 push-ups<br \/>\nA2. Sprint (5 flights)<br \/>\nA3. Decline Push-ups (feet on 3rd step)<br \/>\nRest for 60 seconds, repeat 2x<\/p>\n<p><strong>Circuit 2<\/strong><br \/>\nB1. Bounding \u2013 Jump to highest stair possible \u2013 6 reps (start from base) (Take your time on these, and don\u2019t get over-ambitious \u2014 concrete stairs and shins don\u2019t go well together.)<br \/>\nB2. Jumps \u2013 start from 1st step, drop down, jump to second \u2013 10 reps<br \/>\nB3. Mountain Climbers \u2013 30 reps<br \/>\nRest for 60 seconds, repeat 2x<\/p>\n<p><strong>Circuit 3<\/strong><br \/>\nC1. Bulgarian Split Squat \u2013 20 reps each leg<br \/>\nC2. Sprints \u2013 5 flights<br \/>\nC3. Split Squat Jumps \u2013 20 reps each leg<br \/>\nRest for 60 seconds, repeat 2x<\/p>\n<p><strong>Finisher<\/strong><br \/>\nStart by doing 15 push-ups on the ground, flat. Then immediately do 15 push-ups on the first stair with your feet on the ground. Then the second, third, fourth, and finally 15 on the 5th stair.<\/p>\n<p><a href=\"https:\/\/www.youtube.com\/watch?feature=player_embedded&amp;v=3KA74g4Yqck#!\" target=\"_blank\">Here is a video<\/a> showing the workout.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" title=\"rocky2\" src=\"http:\/\/content.artofmanliness.com\/uploads\/\/2012\/11\/rocky2.jpg\" alt=\"\" width=\"478\" height=\"342\" \/><\/p>\n<p>This is how you will feel when you are done.<\/p>\n<div id=\"iLikeThis-1756\" class=\"iLikeThis\"><span class=\"counter\">3 <a onclick=\"likeThis(1756);\">I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"<p>And now for something completely different &#8230; from the Art of Manliness and Chad Howse: Find a flight of stairs with at least 20-30 steps. Probably the best place on campus is one of the staircases leading to the second floor of the Barbara Flurry Memorial Hall. Follow the workout chronologically, resting only after each [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4],"tags":[],"class_list":["post-1756","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1756","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1756"}],"version-history":[{"count":2,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1756\/revisions"}],"predecessor-version":[{"id":1760,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/1756\/revisions\/1760"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1756"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1756"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1756"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}