Welcome to Episode 12 of the Bloom to Fit Workout of the Week series.
This week’s workout combines three powerful exercises. Two of them you know; the third is an incredible bodyweight maneuver that will do wonders for your overall strength and mobility.
You’ll find out what it is inside, but let’s just say I got nothin’ on Spiderman…yet.
Again, I encourage you to use a modified version (either a regression or progression) if you need to. Challenge your limits but always make sure you’re listening to your body.
B2F Workout of the Week Episode 12: The OG Crawl
Total time estimate to complete the workout: 25 minutes
What You’ll Need:
For this workout, you’ll need a kettlebell, a jump rope, a timer, and a whole-lotta-space.
Before your workout:
It is essential that you do a proper warm-up before you start the workout. This will prep your body for the intense nature of the metabolic workout. Your warm-up should consist of the following
- A few minutes of light aerobic activity,
- Corrective stretches (optional),
- A series of mobility movements.
For details on how to structure a good warm-up, see the Perfect Warm-up Series.
This week’s workout is the The OG Crawl.
This workout is built around three powerful exercises: the kettlebell swing, the spiderman crawl, and the jump rope double under.
Set your timer for 10 minutes and cycle between the following:
- 20 kettlebell swings
- 20-30 feet of spiderman crawls
- 20 jump rope double unders
Your objective is to complete as many rounds of those three exercises in the allotted time period. If you need to rest, do so, but the timer keeps going. Obviously, the less you rest, the more rounds you’ll be able to squeeze in. Make note of your rounds in your notebook.
Here’s what the workout looks like:
Click play to watch the video.
After your workout
When your timer is done, start your cool-down session.
DO NOT sit or lay down. You need to gradually reduce your heart rate. Walk around taking deep breaths, do jumping jacks, or jump rope for a few minutes until your heart rates comes down.
Once your heart rate is normalized, finish your workout by going through a series of static stretches. You can click here for a full list of static stretches you can use.
Important muscles to be stretched for this specific workout: hamstrings, quads, calves, glutes, hip flexors, lower back, your entire upper body.
Progressions and Regressions
There are a number of ways you can make this workout harder or easier, depending on your current fitness level and limitations.
Here are ways you can make the workout easier:
- Use a lighter kettlebell for your kettlebell swings,
- Do fast single unders instead of double unders,
- Use baby crawls or leopard crawls instead of Spiderman crawls,
- Shorten your overall workout time,
- Rest for 20-30 seconds after each round of exercises.
Here are ways you can make the workout more challenging:
- Extend your workout to 12, 15, or 20 minutes,
- Use a heavier kettlebell for your swings or do one-handed kettlebell swings,
- Use a heavy rope for your double unders,
- Extend the distance of your Spiderman crawls,
- Do your Spiderman crawls uphill (like I did here),
- Don’t take any rests in between rounds.
Ever since I attended a SFG kettlebell cert prep class and was introduced to Tim Anderson’s Original Strength work, I’ve been playing around with these unique bodyweight movements. I’ve been including crawls into my workouts more and more because of the profound strength and mobility that is demanded and my form is slowly improving.
I would definitely recommend you use the baby crawl or leopard crawl if you’re having trouble executing the Spiderman crawl. Keep in mind that this isn’t the best workout to be doing indoors, but work with what you have. If possible, find a nice open field to work on your crawls or, if you’re really looking for a challenge, try Spiderman crawling up a hill. The combination of swings, double unders, and crawls worked well for me as I was gassed by the end of the 10 minutes.
Download the PDF
If you’d like to download a PDF version of this blog post so you can take it with you, use the share tool below to get access to it.
I hope you guys enjoy the workout. If you have any questions about it, please don’t hesitate to ask in the comment section below. Also, once you try it, please do me a favor and leave your feedback below!