September 30, 2020
New movement alert! We have a two-fer movement combining lateral lunges and a high-pull. Exciting, right?? The first two sections are for round and reps and should be done at a fast pace. The last section is just one time through as fast as you can. Use a moderate weight where you can do at least the first round unbroken. It may get dicey from there, but that's okay! Try to use the same weight for all three movements.
Do this workout live with an attentive and entertaining coach!
AMRAP 4 min.
12 Lateral Lunge + High Pull, (total- 6 each side)
12 Back Squats
12 Overhead Sit-ups
Rest 1 min.
AMRAP 6 min.
16 Lateral Lunge + High Pull, total
16 Back Squats
16 OH Sit-ups
Rest 1 min.
20 Lateral Lunge + High Pull, total
20 Back Squats
20 OH Sit-ups
*LL + HP is performed non-alternating, so split each set in half and perform all reps on one side, then all on the other.
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Lunges/Squats: adjust load and depth of squat/lunge so that the low back stays flat throughout entire movement.
High Pull: adjust load.
OH Sit-ups: adjust load, then perform with no weight but arms held overhead.
Optional: if you have a pull-up bar, option to perform Strict Hanging Knee-raises in place of Sit-ups. If you have a barbell, use it for back squats and choose a weight you could do at least 8 unbroken fresh.
Have a question? Chat with your coach.
✅ Weight option for all the movements. Choose a moderate weight you could at least do 6 lateral lunge + high pull unbroken in the first round.
⏱ Clock set to stopwatch, being mindful to time out the AMRAPs and rest in the beginning. Record your score for the entire workout.
8 reps, each side, Ipsilateral Deadbugs
16 reps, total Hip Bridges
See warm-up details