This one involved a bunch of ab work for the skill portion, so grab a mat and get ready for some sore abs. The WOD, on the other hand, is going to be a lot of cardio. There are a lot of movements, but it's all in a predictable 21-15-9-9-15-21 pattern. Still, for simplicity's sake, I simply wrote out the whole thing, from start to finish.
The WOD involves a "front rack" position, which usually doesn't put tons of stress on your back, but because you're doing lunges, you'll start to lean forward if you don't keep your form. Doing that will start to put undue pressure on your back, so be mindful of not leaning forward on your reps.
Skill:
- Plank in bottom push up position for 60 seconds
- Side plank for 60 seconds
- Side plank for 60 seconds (other side)
- Plank on elbows for 60 seconds
WoD
- 21 lunges with bar in front rack (left/right = 1)
- 21 burpees
- 25 mountain climbers (left/right = 2)
- 15 lunges with bar in front rack (left/right = 1)
- 15 burpees
- 25 mountain climbers (left/right = 2)
- 9 lunges with bar in front rack (left/right = 1)
- 9 burpees
- 25 mountain climbers (left/right = 2)
- 9 lunges with bar in front rack (left/right = 1)
- 9 burpees
- 25 mountain climbers (left/right = 2)
- 15 lunges with bar in front rack (left/right = 1)
- 15 burpees
- 25 mountain climbers (left/right = 2)
- 21 lunges with bar in front rack (left/right = 1)
- 21 burpees
- 25 mountain climbers (left/right = 2)
Exercises
- Plank in Bottom Push Up
From a push up position, lower yourself so that you are about two inches off of the ground. Keep yourself there without moving up or down for the full sixty seconds.
- Side Plank
Lay on your side with one arm underneath you. Hoist your body weight up on your forearm so that your your chest faces forward (not downward). It's usually easiest to do this by planting your forearm on the ground so that it's perpendicular to the rest of your body, right below your shoulder. You want your body to form a straight line, with no bend at the waist; that's what will force your abs to contract and do more work.
- Plank on Elbows
Get down in a push up position, but instead of extending your arms all the way, put your forearms on the ground. You want them both to be parallel to your body, facing forward, shoulder-width apart. Keep your body off the ground by placing all of your weight on your forearms for the full 60 seconds. Don't let your waist fall as you do this, since that will release the contraction of your abs.
- Lunges with Bar in Front Rack
Grab a bar, and hold it at about shoulder level with your palms facing forward. You want the weight to be resting against the top part of your chest, and your upper arm and forearms should make two straight lines facing directly ahead of you. If you have enough strength and flexibility in your wrists, try to bring your elbows as high as possible. This forces your wrists to take more of the brunt of the weight, so only do so if you can handle the weight.
From this position, bring one leg forward in a straight line, and then bend your knees so that both your knees are bent at 90 degrees. The back knee should be close to the ground, and your front knee should be farther forward than your foot (otherwise you're putting undue stress on your knees). One cue that can help some folks is to treat your lunge like you're going straight up and down with your back leg. 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, you can use your hands to push up off of your lead leg.
This time around, you have to bring both legs forward one time in order to get credit for a rep (or, "right/left = 1" for short)
- Burpees
It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.
- 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. Make sure that your lead leg also slides sideways, so that it is outside of your arm on that side. Do it again to switch the positioning of your legs, again making sure your lead leg ends up outside of your arm.
Each time one of your legs come forward, that counts as a single rep. For simplicity's sake, we describe that as "right/left = 2."
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