• Washougal Runners

Cross Training Workout #4

Dynamic stretches and/or foam roller

Practice Rolling Forearm Planks (Windmill style): Start in a forearm plank and roll onto your right forearm into a side plank, reaching your left arm up to the ceiling (make sure your hips and feet are stacked one over the other). Pause for a moment, then stretch over your back so your stomach is up, then roll again until you are back in a plank. .

Warm Up: How high can you get in 6 minutes?

1 Plank Jack (Forearm Plank Jacks: Start in a forearm plank. Keeping your core engaged, jump your feet out and in (like jumping jacks).

1 Burpee

2 Plank Ja


2 Burpees

3 Plank Jacks

3 Burpees

4, 4, 5, 5, 6, 6...continue until time runs out.

Work Out: 6 minute EMOM Every Minute on the Minute- complete all of these movements in the first minute and then rest.  At the start of the next minute repeat all of the movements and then rest.  Continue every minute until the end of 6 minutes.  Then rest 3 minutes before starting the next EMOM.  (Total time is 24 minutes, 18 minutes of work) 

6 windshield wipers

6 push ups

6 supermans

6 minute EMOM

6 lunges

6 mountain climbers

6 hollow rocks

6 minute EMOM

6 plank shoulder touches

6 flutter kicks

6 squats

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.)

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