July 20, 2003

Sunday 030720

Weighted walking lunge/push-press for 400 meters.

Four lunge steps, alternating legs, followed by 5 reps of push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running.

Divide load carried (pounds) by time to completion (seconds) and post to comments.


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The one armed push-jerk is a potent athletic exercise that quickly reveals left or right-sided dominance and demands midline stabilization and control

Posted by lauren at July 20, 2003 7:32 AM

Do we press and walk at the same time?

Comment #1 - Posted by: John King at July 20, 2003 9:37 AM

I may be completely wrong on this, but my take is: lunge, stop and press, lunge, stop and press for 400 meters...if what I'm thinking is right, it's going to hurt.

Comment #2 - Posted by: siameeser at July 20, 2003 10:13 AM

Correct! Lunge left, right, left, right, 5 presses, repeat for 400 meters.

Comment #3 - Posted by: coach at July 20, 2003 11:53 AM

Yup,you are right. This is gonna hurt.

Comment #4 - Posted by: John King at July 20, 2003 12:23 PM

Um, yeah this really hurt! I walked around the interior of my warehouse. I estimate one round trip to be approximately 180m. I went around 3x. That's all I had time for. Plus, anymore and I would have lost another 10#s of water weight. This was incredibly taxing for me. If we were supposed to go 1200m, I would have been found dead on the warehouse floor Monday morning when everybody reported for work.

I used 65#s. Tried 95#s at first. I KNEW that was going to be way to much after about 8 steps. 3 laps took me 47 minutes. And I know I never rested more than a minute between sets. Don't know how that time will compare. Seemed like it took way too long. And I was really trying to go at a pretty quick pace.

I've run marathons and sweat less!

Comment #5 - Posted by: cas at July 20, 2003 12:36 PM

Now that was lots of fun! When I saw this WOD, I did a few calculations and figured I would be stopping to press about 90-100 times per 400m. I was thinking that even a 45# bar (about 40% bwt) would be way too much for that kind of distance. I was right. I dusted off my standard curl bar (I knew it would be good for something someday) and added 15#, making for a huge grand total of 30#.

Off I went. Up that horrible hill and back down. The down part was good until I set the bar down to rest and it rolled away. Nothing like chasing the blasted thing on wobbling legs and having to carry it back up. I finished that bit of masochism in 15:36.

The second and third 400m I realized my shoulders were just not going to survive until the weight became even less. Just the 15# bar...how humbling.

13:32 and 14:01. My time/weight ratio was getting so poor I didn't take a break between rounds. Just mini breaks during the rounds. Total time: 43:09.

The worst part of all is that this route goes right alongside a major county road. There was certainly a lot of traffic. I hope no one I knew was driving by to witness me getting beat up by a 15# bar. I will never hear the end of it.

Comment #6 - Posted by: siameeser at July 20, 2003 2:17 PM

Coach et al,

I'd be interested in reading what others do to 'warm up' before they start their workout.


Comment #7 - Posted by: Marc Pestana at July 20, 2003 3:33 PM


Mu take is that we usually do a light practice warm-up of the exercise that we are about to do, or do a quick circuit of air squats or lunges, sit-ups, pull-ups, push-ups or dips, jump rope, etc. Do not max out on this, just "Grease the groove."

I hope this helps.

Comment #8 - Posted by: jeff reiser at July 20, 2003 3:49 PM

This one got messed up on the phone-in. It was intended to be one round - just 400 meters.

Sorry about that!


P.S. Siameeser is happy either way.

Comment #9 - Posted by: coach at July 20, 2003 4:37 PM

Coach! You sadist! LOL! Here I thought you wanted us to go 1200m! Man! I am glad I stopped at 540m! I should have followed Siameeser's work out. Even at that, it sounded like 15#s became unbearable. You are correct - even a 45# bar is a formidable opponent with this WOD!!

I was going to take a pic of what I looked like after the 500+m work out. My shirt literally looked like someone poured a bucket of water over it!

Comment #10 - Posted by: cas at July 20, 2003 4:54 PM

Hey Marc

sure this won't help, but, I never warm up b4 I start this madness. I usually stretch afterwards.

Comment #11 - Posted by: cas at July 20, 2003 4:57 PM

Coach, I may not be especially fast, strong or talented, but I am determined! I couldn't help but laugh about it. I thought it was one of those mind over matter/pace yourself kind of workouts!

Comment #12 - Posted by: siameeser at July 21, 2003 7:32 AM

I did three also Coach. I was so slow I literally threw my watch down in disgust. But I did finish, and felt great afterward! Keep it coming.

Comment #13 - Posted by: Mike Joyce at July 21, 2003 1:59 PM

Fortunately I am a few days behind on the WODs so I saw the coach's post about only completing 400m - phew! However, that as to be one of the hardest PT sessions I have had the pleasure (?) to undertake. It was definately geared to the taller athlete, and at 5'6'', I do not fall into that category! It therefore took me 18.23, and I lost count after 400+ push press (I am glad I only used 44lbs!). Great work coach, but I will not be too upset if I never have to do that WOD again.

Comment #14 - Posted by: dave_mac at July 22, 2003 7:27 AM

That is interesting as I felt that the lunges definitely favored shorter athletes.

Comment #15 - Posted by: FFF at July 22, 2003 1:31 PM

Hmmm...if I was taller (longer legs), I would probably have longer strides, therefore I might have to stop and press only 90 times rather than 100; my shoulders might be taxed less but my legs might be taxed more...

In the end, does it really matter? These creative workouts are just outright fun (well, most of the time) and it sounds like we all sweat and cursed this one!

Thanks Coach! :)

Comment #16 - Posted by: siameeser at July 22, 2003 3:28 PM

I did this one today (Tues) since I couldn't on Sunday. It was a lot tougher than I thought it was going to be. Holding the bar behind my head as I lunged caused so much burning in my shoulders that pressing was almost a relief. Used 45 lbs and took 31:11.

Comment #17 - Posted by: Cyrus at July 22, 2003 6:17 PM

45 lb. bar, 31:23 Thanks for the humiliation. I was lapped 3X my an elderly lady walking her lap dog.

Comment #18 - Posted by: James at July 23, 2003 10:39 AM

I tried a bit of this one after doing the "light" WOD for Monday, 7/21.

Lordy, what a killer! I cannot imagine how anyone got to 400 m, let alone those unfortunate souls who tried for 3 rounds of this.

I did *maybe* 100m of this (back and forth about 10 times in the hallway), using only 2 25-lb dumbbells (DB are easier, 'cause you can do the lunges without even having to hold them in rack position). 100m took about 10 minutes, and I was nauseated the whole time. People doing 400m of this with a real load are simply inhuman.

Comment #19 - Posted by: davidjwood at July 24, 2003 11:09 AM

This one was tough. I used 30 pounds, and took 65 minutes. 30/3900=.00077. I think it would be a good idea to use minutes rather than seconds on this one, if we do it again.

I was proud to finish this one. About six steps into it, I looked around the track, and it looked like it was stretching out like the Sahara. I had to take tons of breaks, since it was very hot and humid, and I was huffing and puffing. I did good quality lunges and push presses.

I see people putting themselves down for their times, and I think that's silly. Anybody that keeps coming back for this stuff and finishing it in ANY amount of time is tougher than most recreational athletes of any hue out there. That's what I tell myself. If I was going to get down on myself for a time, this would be the place, but I can honestly say I don't think I could have done it any faster. As it was, I was thinking I should have told my wife where I was going in case I collapsed.

If it's worth doing well, it's worth doing poorly until you can do it well.

Comment #20 - Posted by: Barry Cooper at August 2, 2003 1:24 PM
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