2 Rounds of:
15 Calorie Row
15 Superman
15 KB Sumo Deadlift
GET STRONG
Front Rack Reverse Lunge Steps
Every 3:00 for 15:00
12 Reps (6/leg)
GET FIT
-From 0:00-5:00
20/16 Calorie Bike (or Row)
20 Pull Ups
20 Pistols (or alternating Lunge in place) (Rest remainder)
-From 5:00-10:00
25/20 Calorie Bike
25 Pull Ups
25 Pistols (or Lunge)
(Rest remainder)
-From 10:00-15:00
30/24 Calorie Bike
30 Pull Ups
30 Pistols (or Lunge)
(WELLNESS WOD)
-From 0:00-5:00
20/16 Calories on Machine of Choice 20 Jumping Pull Ups
20 Lunge in Place
(Rest remainder)
-From 5:00-10:00
25/20 Calories on Machine of Choice 25 Jumping Pull Ups
25 Lunges in Place
(Rest remainder)
-From 10:00-15:00
30/24 Calories on Machine of Choice 30 Jumping Pull Ups
30 Lunges in Place
COMPETITORS EXTRA
For Time 4 Rounds of:
10 Thrusters 155/105
50' Walking Lunge Steps (25' out and back)
10 Min Cap
COACHES NOTE:
The weight of the Lunges will likely be light enough that you can have athletes use a rack OR a clean from the floor into their lunges. If you want to use bikes for all but have a shortage, you can likely stagger half the group by 2:30 and give everyone the same workout.
ATHLETES NOTE:
If you have less than a minute to rest after any round in the workout, you should probably stick to that same rep scheme the following round, rather than increasing reps!
BODYBUILDING WORKOUT
Routine 4b: Back, Calves
2-Way Super-set of:
- T-bar Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down Narrow Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
2-Way Super-set of:
- Seated Row Wide Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)