A Circuit Workout from Team SCA’s Trainer

If you follow me on the ‘gram, you already saw little snippets from my trip to Newport for the Volvo Ocean Race with Team SCA—it was so much fun! On Thursday, Sarah and I actually got to compete in the Pro Am race with the team, and it gave me a whole new respect for sailing. That sh*t is tough.

Also tough was the workout we did with Team SCA’s trainer, Santi Casanova, the day before. I would compare it to a CrossFit-esque circuit and thought it’d be fun to share the routine with you all so you could get a sneak peek into what the training for this round-the-world race looks like.

I found it particularly challenging because I rarely workout using weights this heavy. Dead lifting 90lbs and rope climbing my entire bodyweight?! Woof. But I loved it. It’s always good to shake up your usual workout routine and challenge your body, which is exactly what this circuit did.

Circuit Workout with Team SCA’s Trainer

You’ll go through this circuit as fast as possible four times. When you finish the last exercise, rest for 60 seconds before starting again from the top. It took us about 16 minutes to complete. Enjoy my facial expressions in these photos…

5 Deadlifts @ 90-lbs 

4 Rope Climb Lifts (switch top hand each rep)

Engage your core to keep your body in an L shape with legs outstretched. To modify, keep your heels on the ground and lift up from there (I had to do this the last two rounds). Don’t be fooled by my laughter in the picture…these are brutal. 

10 Barbell  Oblique Lifts @10 lbs + bar 

Make an arch motion with the barbell. Start holding it at hip height on one side and then lift it up and over to the other side.

5 Toes to Bar

To modify, do hanging knee raises. I would do one sloppy toes to bar each round and then just switch to the knee raises (haha). 

10 Push Ups 

Up and back: Tire Hops (in and out), Stair Climb (up and down) 

6 Med Ball Wall Slams (3 each side) @ 30lbs
 wearing Fabletics

 

The Volvo Ocean Race: Newport Pro Am

I’ll leave you with a photo dump from the trip. Best of luck to the badass girls of Team SCA in their final legs of the race!! 

The view from the Hyatt Regency in Newport is really ugly… 

A little hotel room yoga to start the day

My ultimate bro get-up screams “I’ve never sailed before!” haha

Taking selfies mid race…securing the LVP award. 😉

Sarah & I post-race

Blueberry cheesecake post-race. Obsessed!

Perfect Newport sunset to end the trip–man I love calling New England home!!

You can follow the final legs of the race at TeamSCA.com or on social media @team_sca.