Finish in 12:00-20:00 CAP.
Athletes should be able to perform 10+ steps in a row before resting.
This workout will test athletes’ lower-body muscular endurance as well as their mental toughness.
Expect to take between 300-400 steps.
Last performed May 13, 2022
400-m walking lunge
300-m walking lunge
On a 10:00 clock:
200-m+ walking lunge
30 alternating shoulder taps
200-ft handstand walk / 1:00 hand stand hold / 2:00 plank
:30 frog stretch
:30 couch stretch/leg
WHITE BOARD BRIEF
Target Time | 12:00-20:00 CAP
Do this workout Rx’d if you can.
Today’s workout is going to test your ability to mentally push. Your legs are going to feel like jello early on and your willingness to keep moving will decrease quickly.
You should be able to take more than 10 walking lunge steps in a row before needing a break each time.
Continuous movement is key. Try to find a pace that will allow you to move for a longer distance without needing to rest.
Set mini goals to achieve throughout the 400-m walking lunge. For example, walk 50 m at a time before resting. If you can do this 8 times successfully, you will finish — this isn’t an easy task.