4 Rounds for Time
10 Lungesters
20 Pull Ups
RX Men: 75#
RX Women: 55#
RX + Men: 95# +
RX + Women: 75# +
Score: Total Time
Goal: Under 12 Min
NOTES:
Oh boy. The Lungesters are Back!
The goal is to choose a weight for the lungesters that you won't have to break more than once per set.
You will get the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
For the pull ups - keep in mind that sets of 20 are a lot at once. So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).
If you want to sub strict pull ups for this workout - GO FOR IT! Cut the number down to something you can get done in about a minute or less. Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.
Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows. Jumping are also allowed - but the idea is to give your legs a break if possible.
Enjoy!
PROGRAM A
4 Rounds for Time
10 Lungesters
20 Pull Ups
RX Men: 40# DB
RX Women: 25# DB
RX + Men: 50# DB
RX + Women: 35# DB
Score: Total Time
Goal: Under 12 Min
NOTES:
Oh boy. The Lungesters are Back!
The goal is to choose a weight for the lungesters that you won't have to break more than once per set.
You will get the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!
For the pull ups - keep in mind that sets of 20 are a lot at once. So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).
If you want to sub strict pull ups for this workout - GO FOR IT! Cut the number down to something you can get done in about a minute or less. Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.
Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows. Jumping are also allowed - but the idea is to give your legs a break if possible.
Enjoy!
PROGRAM C
4 Rounds for Time
10 Sandbag Lungesters
20 Pull Ups
No RX or RX +: Just use what you've got.
Ideally women's bags are 30-50# and men's are 55-80#
Lower the number of lungesters if your bag is super heavy. Raise to 15 if bag is super light.
Score: Total Time
Goal: Under 12 Min
NOTES:
Oh boy. The Lungesters are Back!
The goal is to choose a weight for the lungesters that you won't have to break more than once per set.
You will get the sandbag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.
For the pull ups - keep in mind that sets of 20 are a lot at once. So you will want to pick something that will allow you to finish in no more than 4 sets (so allows you to do 5 at a time).
If you want to sub strict pull ups for this workout - GO FOR IT! Cut the number down to something you can get done in about a minute or less. Only go strict if you can do at least 3-4 in a row and keep sets to at least 8-10.
Our 2 favorite subs for the pull ups today would be banded or ring/TRX/bar rows. Jumping are also allowed - but the idea is to give your legs a break if possible.
Enjoy!