3 rounds for time of:
50 push-ups
50-meter front-rack walking lunge
♀ 75 lb
♂ 115 lb
Scaling:
Today’s workout is a grind. The effort is all about completing one more rep and one more step forward. A single round should be completed in 7 minutes or less. Scale the number of push-ups per round if you can not perform 12-14 reps per minute. The loading of the barbell should be light. Try to hang on for as long as possible without putting it down. Keep the completion of each lunge to 3 sets or less.
Intermediate option:
3 rounds for time of:
30 push-ups
50-meter front-rack walking lunge
♀ 65 lb
♂ 95 lb
Beginner option:
3 rounds for time of:
20 push-ups from the knees
25-meter walking lunge
Coaching cues:
Everything goes down and comes up together in the push-up. Squeeze your stomach, your quads, and your glutes as you press off the floor.
Resources:
The Push-Up
The Front-Rack Lunge
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