Todays workout is a shorter more sprint style workout. The workout combines a full body exercise called the burpee with lower body exercise that is locomotive. Both exercises will double down on the legs but will work the legs in two different ways. The score for this workout is total distance covered by the walking lunges but in order to get to the lunges a 10 rep "buy-in" of burpees will need to be completed first. Athletes who can move smoothly through the burpees will have more time to lunge for more distance. With a minute of rest following each round this will keep intensity up enough and allow for almost a full recovery for the upper body for the push-up portion of the burpee.
The burpee is a squat, crunch, push-up combo that when done for a moderate amount of reps can be a great full body metabolic conditioning exercise. If athletes have a lower body injury, this can be modified to regular push-ups. If the athlete has an upper body injury, a burpee kick-out or elevated burpee can be performed. Newer athletes should scale to a burpee kick-out to work on improving overall cycle speed and time, this will also help keep the demand of cardiovascular endurance up instead of letting stamina drain out. Remember the goal is the lunges so scaling the burpee accordingly will be the key to success.
The walking lunge is going to test and challenge unilaterally. This means we are working on one side or the other which can be great for correcting and training muscle imbalances. The locomotive aspect of actually traveling through space will help set a visual on performance for each athlete form round to round to try and strive for or possibly even surpass. The lunges will challenge flexibility, balance, and coordination especially after following the burpees. This is where stamina should become a factor that advanced athletes will be able to continue to lunge even after their legs turn to jell-o. The rest period after each round should be long enough to loose some of the fatigue so that the burpees can be complete quickly but then the lunges will immediately be challenging. Limiting the range of motion in the descent or keeping the knee from the ground can be a good scale, or a bear crawl can be completed instead. -Note a bear crawl will challenge the upper body instead of the lower body. Sit-ups will be the substitute if there is a lower body injury.
5 rounds of:
Walking lunge steps as far as possible, (count steps, 10 out, turn around, as many times as possible)
5 rounds of:
10 burpee kick-outs or push-ups
walking lunge steps or sit-ups
Post scores and scales to comments.
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