The warm up is going to work your calves a bit, so be sure to stretch them out before you start the WoD. Also, it's a bit weird to count to three for each rep, so I just counted to 15 (5 reps, 3 per rep).
For the WoD, using weights for the lunges is optional, but a few people did it. You can use as much or as little weight as you want, but it does make a difference in how hard the work out is.
Warm Up
5 rounds of:
- 15 jumping jacks
- 10 push ups
- 5 mountain climbers
WoD
- 100 dips
- 200 sit ups
- 300 lunges (each leg = 1 rep)
Exercises
- Push ups
Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended. - Mountain climbers
Get down on all fours, almost as if you were about to start a race. It's also a bit like being in a push up position with a bend at the waist, with only one leg back. From the starting position, simultaneously bring your lead leg back & your rear leg forward; essentially, switch which leg is forward & which leg is in the back in a single motion. Do it again to switch the positioning again. Then do it one more time. That's a single rep. The exercise is commonly called "mountain climber" because it's analogous to what you would do if you were climbing a steep hill/mountain. - Dips
Set up a platform with 4 risers on each side. Position yourself so your arms are holding you up/off the edge of your platform, with your legs straight out in front of you. You should just be barely forward of the platform; your butt should practically touch the platform as you do your reps. If you come forward too far, you'll put unnecessary strain on your shoulders.
Lower yourself so that your butt touches the ground, and then raise yourself back to the starting position. That's 1 rep. If you do the exercise properly, you'll feel the exercise the most in your triceps.
Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. Since you're lifting less weight this way, this makes the dips easier - Sit ups
Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up to about 45 degrees for each rep – it forces your abs to stay contracted, so it works them harder. Any more or any less, and you're doing less work.
Scale down: Put the soles of your feet flat on the ground instead of in the butterfly position.
Scale down more: Do crunches instead of sit ups. - Lunges
If you want to add a bit of difficulty, grab a pair of dumbbells and hold those as you do your lunges (highest anyone went was a pair of 15lbs). Regardless of whether you use the weights or not, make sure you go all the way down on your lunges. Since we had to do so many reps, you don't have to do both side for a single rep. Instead, each side/leg is one rep.
Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support as you get tired, you can use your hands to push up off of your lead leg.
As always with these WoD's, have fun while doing them. You'll likely remember you did a bunch of lunges tomorrow, but it'll be the good kind of hurt.
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