THURSDAY 18TH APRIL - WORKOUT

 
 
 

5 ROUNDS FOR TIME:

20 BULGARIAN SPLIT SQUATS

15 TRICEP EXTENSIONS

10 JUMPING LUNGES PER LEG

5 BICEP CURLS


1 MIN REST BETWEEN ROUNDS


Rx = 2x15kg (men)/10kg (women) dumbbells

Rx+ = 2x22.5kg (men) and 15kg (women) dumbbells


Score:

Your score is time taken to complete 5 rounds of workout.

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.

Goal:

Aim for sub 16 min.

Top Tips:

Keep your chest up on the bulgarian split squat and go down as low as you can.  Aim for all movements unbroken.

Workout Description:

Set your timer to count up from zero.  Start with 20 bulgarian split squats (10 per leg), then move onto 15 tricep extensions (1 DB), 10 jumping lunges (per leg) and finish with 5 bicep curls.  Complete 4 more rounds and record your total time taken to wodify.

Movements:

Bulgarian Split Squat: Hold dumbbells by your side, pin shoulders back and keep abs engaged. Pop one leg behind you on a bench/chair/box, laces down. You will be in a lunge position, ensure that your front foot is brought forward into a lunge position. Descent down keeping your chest up and the back knee touches the ground or as close as your mobility allows. The front knee should not track beyond the toes, if it does, move your front foot further forward. Stand up and squeeze your bum!

Tricep Extensions:  Set feet shoulder width apart and keep abs tight, lift one dumbbell overhead until arms are fully extended with palms facing the roof and elbows pointing forward. Bend at the elbows and slowly lower the dumbbell behind your head, don't let your elbows flare out. Return to start position (arms fully extended) and repeat.

Jumping/Static Lunge: Start with feet under hips. Take a big lunge/step forward, don't let knee track further than toes and bring the back knee down to touch floor. Drive through your heel and bum to full stand and swap legs. For jumping lunge, movement is the same except you explode into a jump out of the bottom of the lunge and swap legs.

Bicep Curl:  Set feet hip-width apart with a dumbbell in each hand, elbows tucked into sides and palms facing forward. Curl the DB's up until they reach your shoulders, slowly lower back to start position.