Warm Up
5 Minutes of Rowing/OR Bike
Then…
3 ROUNDS:
-10 Walking Lunges
-10 Burpees
-5 Front Squats (empty barbell)
-5 Strict Shoulder Press (empty barbell)
WOD “Prometheus”
-15 Lungesters
-15 Bar Facing Burpees
-12 Lungesters
-12 Bar Facing Burpees
-9 Lungesters
-9 Bar Facing Burpees
Rest 3 Minutes
-9 Lungesters
-9 Bar Facing Burpees
-12 Lungesters
-12 Bar Facing Burpees
-15 Lungesters
-15 Bar Facing Burpees
Suggested Weight Men: 75# Suggested Weight Women: 55#
Score: Total Time INCLUDING 3 Minute Rest
Goal: 18-27 Minutes
COACHES NOTES
Choose a weight and pace for the Lungesters that will allow you to perform 3-5 reps per minute. For the bar facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.
BARBELL LUNGESTER
Start with 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.
CUSTOMIZATIONS
Lower weight
Unweighted Lungester
BARBELL FACING BURPEE
Start standing, facing your barbell. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your barbell then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the barbell.
CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpee