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Workout 220 - Lunge, Push Up, Pull Up


4 ROUNDS - FOR TIME

25 Lunges

20 Push Ups

15 Strict Pull Ups



General Warm Up


Full Body Joint Rotation Series, then…


3-5min of easy Cardio of Choice, then…


2 ROUNDS

5 PVC Overhead Squats with :03 down and :03 at the bottom

20 Jumping Jacks




Specific Warm Up


Today’s workout has 3 bodyweight movements that all need some exploration before you start the clock. The Lunges are the simplest. They total 100 reps for the workout, 50 per leg. For some folks that is a fairly low number. If that’s you, then make sure you play around with some weighted lunge variations. Whether you are doing weighted or bodyweight only, decide which version and weight are right for you today.


Apply the same idea to the Push Ups. For some folks, 20 at a time is a nearly impossible feat. If that’s you, play around with a combination of Knee Push Ups and Combo Push Ups to find a version that gets you through the sets of 20 in 1-4 quick chunks. For those of you on the other side of the spectrum, try some of the tougher push up variations and give yourself a challenge!


Finally, do a few sets of whatever pulling exercise suits you best for today’s strict Pull Ups and then we’re ready to rock and roll!



Workout of the Day


4 ROUNDS - FOR TIME

15 Strict Pull Ups



Workout Notes


Today’s workout is pretty straightforward and most of my notes and recommendations for each movement are found in the specific warm up. Think of this one as a strength piece at a high heart rate. It should be about getting in tough, strict strength movements (legs + pressing + pulling) but at the quickest pace you can manage. Should be fun!


All movements can be body weight only or have weight added. Whatever suits your level!


Lunge Modifications


The lunge can really be any leg movement that works for you, but ideally it would be single leg work like a Lunge variation, Pistol Variations, or Step Ups. However, if those are all too tough for you, go with an Air Squat or a Dumbbell Squat variation.


Push Up Modifications


There are quite a few push up modifications in the Push Up Video, but this can be any pressing movement that works for you. Ideally you’d be pushing horizontally, so a substitution like Barbell Bench Press, Dumbbell Bench Press, or Floor Press would be awesome. However, you can absolutely feel free to press vertically (Strict Press) or downward (Dips) if it suits your needs and desires more!


Strict Pull Up Variations


These are always tough to modify! As long as it’s a pulling movement, I’m a happy coach! You could do Bodyweight Rows, Bent Over Rows, or go to the Pull Up Strength page and make your own version!



Optional Accessory Work


Accumulate 2-3min in each Side Plank, however you’d like to break them up.



Cool Down


1-2min on each leg in Pigeon / Figure 4 Stretch

1-2min (or more) in Child’s Pose

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