THURSDAY 11TH APRIL - WORKOUT
4 ROUNDS FOR TIME:
400M RUN / 90S CARDIO
20 FRONT RACK ALTERNATING LUNGES (2x DB’s)
10 DB AMERICAN SWINGS
Rx = 15kg (men)/10kg (women) dumbbells
Rx+ = 22.5kg (men) and 15kg (women) dumbbells
Score is total time taken to complete 4 rounds.
Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weights
Aim for sub 16 min.
Use 2 DB’s for the front rack lunges - keep torso upright.
Set your timer to count up. Begin with your cardio choice of run/row/skip etc. Then move on to 10 Push-ups, 20 alternating lunges and 10 DB swings. Complete 3 more rounds and record your total time for all 4 rounds to wodify.
Push-up: Starting in a plank position with hands just outside of shoulders and arms fully locked out. Squeeze your tummy tight and bum hard keeping feet together. Descend sending your elbows back the way until chest and thighs contact the floor, then drive up hard through your hands to full lockout of the elbows. Variations include: On toes to descend, on knees to ascend. On knees descend and ascend. On toes to raised object (table height works well).
Dumbbell Lunge: Start with feet under hips. Using 2x Dumbbells place on your traps/shoulders, take a big lunge forward, don't let knee track over toes and bring back knee down to touch floor.
American Dumbbell Swings: Feet set up slightly wider than squat stance. DB comes down through the legs (high) with straight arms. The swing is a hinge, not a squat. Explode from the hips on the way up by squeezing glutes. Do NOT lean back at the top of the swing, keep abs engaged to avoid this. DB goes all the way overhead with biceps beside ears.