Day 35 of the stupid coronavirus shutdown
A. From Guru’s chest
4 rounds for time, 40 minute time cap
run (800m-600m-400m-200m)
20 v ups
16 lunges (weighted if you want)
12 burpees
Lets start getting that cardio ready for summer! 😀
The run is 800 meters in the first round, 600 meters in the second round, 400 meters in the third round and 200 meters in the last round.
Only the run decreases every round, every thing else stays the same.
Warm up your legs! Go for a short run, do some high knees, run in place, jump rope, whatever you need to do to get your hips, knees and ankles warmed up. Do some stretching as well. We have a lot of running today, lets be nice to ourselves.
Try to keep your legs straight in the v ups. The more your legs bend, the more you are just doing crunches, which don’t do very much. If v ups bug you, switch to regular sit ups, get those abs engaged 🙂
When you’re lunging remember to keep your front knee behind your toes. Try to use as much of your glutes as you can, your quads will do most of the work but they shouldn’t be doing all of the work.
Stand up straight when you jump in the burpees! Don’t hunch over and look at the ground. All the way down to the ground and all the way up straight :).
Scaling:
Summary: the run/cardio is the point today, lower the reps on the other things.
Doing cardio forever is the goal of today’s workout, so you should scale the reps on the other movements. There isn’t a weight attached to the lunges, go as light or as heavy as you want.
Modifying:
Run:
Row: 1000m-750m-500m-250m
Bike: 2400m-1800m-1200m-600m
Any other cardio for time: 4 minutes, 3 minutes, 2 minutes, 1 minute.
V ups:
Sit ups: regular old sit ups 🙂
Leg raises: lay on your back, raise your legs from the ground all the way to straight up in the air, then all the way back to the ground. During a leg raise, when your legs are straight up in the air, your lower back should be touching the floor. Its fine if your back is arched when your legs are on the floor (I’m pretty sure it has to be), but try not to have that arch through the entire movement.
Lunges:
Any kind of lunge is fine for these: forward, reverse, walking, whichever.
Step ups: hold some kind of weight if you can.
Burpees:
More cardio on top of the cardio 😀
Push ups and air squats: modify the push ups however you need.
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