Search
  • Washougal Runners

#2 Cross Training Work Out

Dynamic stretching and/or foam roller


Warm Up-

10 to 1 Ladder of Jumping Lunges and Push-ups

10 Jumping Lunges

10 Push-ups

9 Jumping Lunges

9 Push-ups

8 Jumping Lunges

8 Push-ups

7...6...5...4...3...2...1.

Continue with movements all the way down to 1.


AMRAP: As Many Rounds As Possible


In the set number of minutes complete the following movements.  Each time you finish all the movements it is counted as 1 round.  How many rounds can you get before the timer runs out?  


7 minutes:

7 air squats

7 sit ups

7 dips- use a chair, box, bed, etc.  

7 jumping jacks

Rest 2 minutes


6 minutes:

6 air squats

6 sit ups

6 dips- use a chair, box, bed, etc.  

6 jumping jacks

Rest 2 minutes


5 minutes:

5 air squats

5 sit ups

5 dips

5 jumping jacks


Extra Challenge:  Complete a 4 minute tabata holding a plank during each of the 20 second intervals of work.  This plank can rotate between elbows, push up position and side. A tabata is 20 seconds of work, 10 seconds of rest, repeated 8 times for a total of 4 minutes.  (This can be done with a timer or you can find many “tabata” songs on various music apps that count the 8 rounds for you.) 




#training #beginnings #strengthtraining

0 views
 
  • Facebook
  • Twitter

©2020 by Washougal Middle School Runners. Proudly created with Wix.com