Warm Up:
3 rounds:
200-meter run or ski
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 reverse lunges
10 alternating scorpion stretches
10 air squats
10 scap pull-ups
WOD:
For time:
40 knees-to-elbows
40 alternating double-DB front-rack lunges (20/35 lb)
– Rest 2:00
30 knees-to-elbows
30 alternating double-DB front-rack lunges
– Rest 1:00
20 knees-to-elbows
20 alternating double-DB front-rack lunges
Intended Stimulus : 10-15 Minutes
Intermediate:
For time:
40 knees-to-chest
40 alternating double-DB front-rack lunges (15/25 lb)
– Rest 2:00
30 knees-to-chest
30 alternating double-DB front-rack lunges
– Rest 1:00
20 knees-to-chest
20 alternating double-DB front-rack lunges
Beginner:
For time:
20 hanging knee raises
20 alternating double-DB front-rack lunges (10/15 lb)
– Rest 2:00
15 hanging knee raises
15 alternating double-DB front-rack lunges
– Rest 1:00
10 hanging knee raises
10 alternating double-DB front-rack lunges
Home Workout:
For time:
40 tuck-ups
40 alternating double-dumbbell front-rack lunges (20/35 lb)
– Rest 2:00
30 tuck-ups
30 alternating double-dumbbell front-rack lunges
– Rest 1:00
20 tuck-ups
20 alternating double-dumbbell front-rack lunges
Masters 55+ option:
For time:
40 hanging knee raises
40 alternating double-dumbbell front-rack lunges (10/20 lb)
– Rest 2:00
30 hanging knee raises
30 alternating double-dumbbell front-rack lunges
– Rest 1:00
20 hanging knee raises
20 alternating double-dumbbell front-rack lunges
Movement scaling options:
Knees to elbows: Reps, knees-to-armpits, hanging knee raises, V-ups, lying leg raises
Double DB front rack lunges: Reps, load, unloaded walking lunges, step-ups
Post-Workout Skill Work:
1 set:
Single-arm overhead dumbbell walk (200 ft)
– Use workout weight.
– Switch arms as needed.