• Washougal Runners

Cross Training Workout #5

Dynamic stretches and/or foam roller

Practice Speed Skaters:

Warm Up: Dice Game- make a list of movements that you want to do in your warm up.  If you don’t have a list try using this list.  Roll the dice and do that many of the first movement on the list, then roll the dice and do the second movement, etc.  Extra challenge: add a second dice.


Sampson Lunge/Stretch (

Speed Skaters (

Plank Shoulder Touches

Work Out: “Fight Gone Bad” Do each movement for one full minute and move immediately to the next movement for a full minute.  Complete all 5 movements in 5 minutes and then rest 1 minute.  Repeat for second set of 5 minutes.  Rest 1 minute.  Repeat for a final 5 minutes.  Total of 15 minutes of work. 

Jumping Jacks

Push Ups

Butterfly Sit Ups

Mountain Climbers


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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