Web WOD | Saturday April 11, 2020

Pure Strength | #8


Author: Hannah Jo, Gahanna/John E. Bickley YMCA

Equipment: Sturdy chair, bar/pole/stick
Estimated Time to Complete: ~30 minutes

Round 1 | 30 seconds each exercise followed by 10 seconds of rest between exercises

  • Wall sit bar out
  • Wall sit bar up
  • Squats with bicep hold
  • Squats with front raise hold
  • Alternating backward stepping lunges, bar on back
  • Alternating backward stepping lunges, bar on back with rotation
  • Alternating curtsey lunges with overhead press
  • Alternating curtsey lunges with chest press
  • Right leg balance bar out
  • Right leg balance bar up
  • Left leg balance bar out
  • Left leg balance bar up

120 second rest

Round 2 | 45 seconds each exercise followed by 15 seconds of rest between exercises

  • Wall sit bar out
  • Wall sit bar up
  • Squats with bicep hold
  • Squats with front raise hold
  • Alternating backward stepping lunges, bar on back
  • Alternating backward stepping lunges, bar on back with rotation
  • Alternating curtsey lunges with overhead press
  • Alternating curtsey lunges with chest press
  • Right leg balance bar out
  • Right leg balance bar up
  • Left leg balance bar out
  • Left leg balance bar up

120 second rest

Round 3 | 30 seconds each exercise followed by 10 seconds of rest between exercises

  • Wall sit bar out
  • Wall sit bar up
  • Squats with bicep hold
  • Squats with front raise hold
  • Alternating backward stepping lunges, bar on back
  • Alternating backward stepping lunges, bar on back with rotation
  • Alternating curtsey lunges with overhead press
  • Alternating curtsey lunges with chest press
  • Right leg balance bar out
  • Right leg balance bar up
  • Left leg balance bar out
  • Left leg balance bar up

 

Category: Workout of the Day