RX: Lyndsay Wilson
Scaled: Jake Thurgood
Spirit of the Open: Brandi Ameye
Winners' amazing prizes will be presented at Friday Nights Throwdown.
Today is a load free cardio and local muscle endurance challenge. The volume of lunges will accumulate quick. This workout is you go, I go, BUT there is a caveat. The person “resting” can begin their work once their partner STARTS their lunges. So you only have time to rest while the person is working through the burpee box jump overs and the V Ups, you’ll see quickly that this won’t leave much time for rest at all for some! Pace accordingly. Partners can never be at the same station at once, that means if someone is really fast on the first 2 movements, they must still wait until their partner is done lunging before they can begin lunging, which shouldn’t ever be a concern.
1:00 Row
1:00 Bike
1:00 shuttle run
X 2 sets (6:00)
__________
5 Air Squat
5 Goblet Squat
5 Wall Squat (facing wall, as close as possible)
2 rounds
__________
4 Box Step ups
4 Box jumps
4 Push Ups
4 Stationary lunge
8 Sit up
3 rounds
Rxconditioning:
6 Burpee box jump over (30/24’)
12 V Up
18 Walking Lunge (no weight)
18:00 AMRAP
You go, I go style.
Intermediate:
6 Burpee box jump over (24/20)
12 V Up
18 Walking Lunge (no weight)
18:00 AMRAP
You go, I go style.
Baseline:
6 Burpee Plate jump over (12/8’)
10 Sit ups
12 Walking Lunge (no weight)
18:00 AMRAP
You go, I go style.
Backward sled march
(Moderate load)
4x40yrd.
Rest completely between efforts, goal is to strengthen quads and balance the style of contraction at the knee, backward walking, specifically uphill or loaded can be transformative for durability and reducing achy knee’s.
