Warm Up
5 Minutes of Rowing/OR Bike
Then…
2 ROUNDS (with empty barbell):
-10 Jumping Air Squats
-10 Scap Pull Ups
-5 Knees to Elbows
-5 Toes to Bar
-10 Walking Lunges
WOD “Atlas”
6 Rounds
-400 Meter Run
-10 Toes to Bar / OR V-Ups
-10 Atlas Lunge
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat
*Can also use a sandbag for this version!
Suggested Weight Men: 75-95# Suggested Weight Women: 55-65#
Score: Total Time
Goal: 20-30 Min
COACHES NOTES
You’re shooting for each round to take 3:30-5:00. Choose a variation or customization of the toes to bar or v-ups that will allow you to complete at least 3-4 reps at a time – even when fatigued. Pick a weight that you can do the Atlas lunges with unbroken for at least the first 3-4 rounds of the workout! You may want to (or need to) rest a little longer before getting the bar to your back to get those started knowing that you’re not stopping until 10 reps are done.
400M RUN
You’re working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – then row
CUSTOMIZATIONS:
Row
TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands. Make sure you keep that active shoulder position as you lower your feet back down and behind you.
– OR –
V-UP
Start lying on your back with your legs straight and together and your arms overhead. Squeeze your abs to press your low back into the floor and lift your upper back and feet off the floor slightly. Then with an aggressive squeeze of the belly and hip flexors, lift your legs up as you reach your torso forward. As you come to balance on your tailbone, touch your hands to your toes then quickly lower back down the your start position. The better you’re able to keep your belly tight as you lower back down, the better rhythm you’ll be able to find with this movement.
BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat
Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.
You can do forward or reverse lunges. Alternate legs. Step back and keep the front heel down. Don’t allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.
After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.
CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester