Wendnesday April 1st

Wod Run 10k
April Fools Day! 
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General Warm-Up
:30/:30 Samson Stretch and Lunge
:30/:30 Active Pigeon Pose
10/10 Single Leg Glute Bridges
:30 Glute Bridge Hold
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2 Sets
:30 Jump Rope
10 Goblet Cossack Squats
5/5 Pendulum Lunges, (set 1: unweighted, set 2: weighted)
:30 Dead-Bugs
:30 Bird-Dogs
Specific Prep and Primer
10 Empty Barbell Back Squats
4 Jumping Lunges
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8 Back Squats @ 40-50%
4 Jumping Lunges
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6 Back Squats @ 50-60%
2 Lumping Lunges
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Then Load to Working Weights

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Every 3:00 x 5 Sets
Set 1: 6 Back Squats + 8 Jumping Lunges
Set 2: 6 Back Squats + 8 Jumping Lunges
Set 3: 5 Back Squats + 6 Jumping Lunges
Set 4: 4 Back Squats + 6 Jumping Lunges
Set 5: 3 Back Squats + 4 Jumping Lunges

Jumping Lunges are alternating and total reps. 8 = 4 per leg
Starting @ 70% on Set 1 (6 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (3 Reps).

Modifications:
Box Squat : For Knee Issues and or Back Issues
Bulgarian Split Squat: For Lower Back / SI Joint Limitations
Sub Squat Jumps for Broad Jumps

Level 1:
Every 3:00 x 4 Sets
6-8 Back Squats @ 6-7 RPE
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4 Jumping Lunges or Squat jumps
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Workout
"Mini-Me"

8:00 AMRAP
20-40-60-80-100 ...
Double Unders
4-8-12-16-20 ..
Dual Dumbbell Reverse Lunges
Dumbbells: 50/35lb, 22.5/15kg

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Level 2
For Reps
8:00 AMRAP
20-40-60-80-100...
Double Unders
4-8-12-16-20...
Dual Dumbbell Reverse Lunges
Dumbbell: 35/25lb (15/12kg)

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Level 1
For Reps
8:00 AMRAP
40-80-120-160...
Single Unders
4-8-12-16-20...
Dual Dumbbell Reverse Lunges
Dumbbell: 25/15lb (12/7kg)

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Masters 55+
For Reps
8:00 AMRAP
20-40-60-80-100...
Double Unders
4-8-12-16-20...
Dual Dumbbell Reverse Lunges
Dumbbell: 30/20lb (14/9kg)

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Goal: Reach round 5 (through 80 DUs / 16 Lunges and into 100 + 20)

RPE: 8.5/10
Stimulus: Lower Body Endurance / Coordination / Muscular Stamina

Primary Objective: Maintain unbroken double under sets through the 40 Dubs
Secondary Objective: Keep a steady reverse lunge pace as the reps accumulate. Keep the torso tall and belly tight

Workout Strategy
"Mini-Me" is short, ascending, and unforgiving. Every round the volume grows and 8 minutes goes fast. The workout packs a punch in a small tight couplet, with leg stamina being the primary target and focus for the day.

Double Unders: Unbroken is the target in early rounds. Trip-Ups late will accumulate and create frustration, so stay steady early and plan breaks if needed on the 60 and 80 dub rounds. Consistent rhythm and controlled breathing carry athletes further than trying to speed up the rope. Stay relaxed through the hands and shoulders.
Dual Dumbbell Reverse Lunges: Keep moving throughout. The weight should be challenging but not stalling. Consistent steps, braced midline, tall torso every rep. As the rep count climbs into the teens and beyond, the quads and glutes will be working hard. Stay patient and keep moving forward.

Modifications / Adjustments
Double Unders: Single Unders (1.5x Reps) / Reduce Double Under Count .5x / Adjust to Plate Toe Touches or Ski Erg (2-4-6-8.. cals)
Dual Dumbbell Reverse Lunges: Reduce Load / Single Dumbbell Reverse Lunges / Bodyweight Reverse Lunges

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