Warm Up:
400-m run
– Slower athletes can turn at the 1:00 mark.
Specific Warm-Up:
3 sets:
6 alternating front-rack reverse lunges
– Rest 1:00 between sets.
– Build in load to workout weight.
WOD:
3 rounds:
16 alternating front-rack reverse lunges (105/155 lb)
Accumulate :15 L-sit hold
16 toes-to-bars
Accumulate :15 L-sit hold
– Take the bar from the floor.
Intended Stimulus: 10-15 Minutes
Intermediate:
3 rounds:
16 alternating front-rack reverse lunges (75/115 lb)
Accumulate :15 tuck hold
16 knees-to-elbows
Accumulate :15 tuck hold
– Take the bar from the floor
Beginner:
3 rounds:
16 reverse lunges
Accumulate :15 plank hold
16 hanging knee raises
Accumulate :15 plank hold
Home Workout:
3 rounds:
16 alternating DB front rack reverse lunges (35/50 lb)
Accumulate :15 L sit hold
20 V-ups
Accumulate :15 L sit hold
Movement scaling options:
Front rack reverse lunges: Load, KB goblet hold lunges, step-ups
L-sit hold: Tuck L-sit hold, pike seated leg raise, hollow hold
Toes to bars: Knees-to-armpits, hanging knee raises, V-ups
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm