THURSDAY 11TH APRIL - WORKOUT LIGHT

 
 
 

3 ROUNDS FOR TIME:

200M RUN / 45S CARDIO

10 PUSH-UPS TO KNEES

20 ALTERNATING LUNGES

10 DB RUSSIAN SWINGS


Rx = 10kg (men)/5kg (women) dumbbells


Score:

Score is total time taken to complete 3 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.

Goal:

Aim for sub 14 min

Top Tips:

Keep torso upright in lunges.


Workout Description:

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 2 more rounds and record your total time for all 3 rounds to wodify.


Movements:

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).

Alternating Lunge: Start with feet under hips. Take a big lunge forward, don't let knee track past toes and bring back knee down to touch floor.  Stand and change legs.

Russian Dumbbell Swings: This is performed the exact same as the American swing however you only bring the DB/KB up to eye level.