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2013-open-logo-blue-11Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Push-ups
10 x Walking Lunges

“Workout 16.1”
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. Overhead Walking Lunge
8 x Burpees
25-ft. Overhead Walking Lunge
8 Chest-to-bar Pull-ups

Men lunge – 95 lb.
Women lunge – 65 lb.

Notes: Prior to starting this workout, each athlete will need to mark a starting point on the floor, measure out 25 feet and make another mark on the floor at the finishing point. Additionally, intermediate marks must be made at every 5-foot interval, each of which represents 1 rep of the lunge.

This workout begins with the barbell resting on the floor near the pull-up bar. At the call of “3, 2, 1 … go,” the athlete will pick up the barbell and lunge with it overhead for 25 feet. They will then perform 8 burpees, jumping over the barbell on each repetition, before picking the barbell back up and lunging back in the opposite direction. Once back at the pull-up bar, they will perform 8 chest-to-bar pull-ups, and then will head back to the barbell to begin the next round.

Your score will be the total number of repetitions completed before the 20-minute time cap.

Samy Daghir

9 thoughts on “02.29.2016”

  1. Nooners went after it today!
    153 RX
    VCD acted up into the 2nd round.
    Ripped hands by the 5th.
    Got my breath/VCD down by the 6th.
    Wasted too much rest time at the C2Bs.
    Lunges and burpees were consistent and unbroken.
    Highly recommend gymnasty grips or taped hands.
    Knee sleeves really helped cushion up those knees on the lunges.
    *Need to up my cardio/endurance game. More vigorous warm-ups for me going forward too.
    Just happy to be healthy and injury free! I attribute that to good programming! 😉

    Good luck and get after it PMers!


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