For time:
400-meter bear crawl
400-meter run
400-meter walking lunges
400-meter run
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Stimulus and Strategy:
Today's workout is a grunt-work-style workout that requires some mental fortitude and perseverance. The name of the game is to keep moving forward and minimize long-winded breaks. Aim to complete both the bear crawl and the walking lunges in 15 minutes or less each. For the runs, use these as recovery, but aim to complete them in 2:30 or faster. If you have gloves and knee pads/sleeves, today is a good day to use them.
Intermediate option:
Same as Rx'd.
Beginner option:
For time:
100-meter bear crawl
200-meter run
100-meter walking lunges
200-meter run
Resources:
Pose Running Drills | Lean and Pull
The Bear Crawl
The Walking Lunge
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Comments on 260425
93 Comments
RX 37:25
Hips and hamstrings got tired quickly in the crawl. Moving faster and breaking longer seemed to be the best way.
32:20.
weird stuff.
focused on high hips, contralateral step pattern (left hand contact, right foot contact, right hand contact, left foot contact), and full leg extension each step of the bear crawl. became meditative after 30x 8m lengths.
3:00 AMRAP
Bear Crawl for Quality
...would be a great general warm-up for a hinge or overhead pressing day.
200m Bear crawl
400m Run
200m Walking Lunges
400m Run
50 yd shuttle style Crawl
Airrunner
50 yd shuttle style Lunge
Airrunner
160 yds lunge
goofed the units big time
19’17”.
74’24” x 9 turf strip
20# bag on shoulder 4 lunges
Assault Treadmill 4 ŸOg
Did the beginner version 4.26, row instead of run, and deleted timings too quickly, so estimates below:
For time:
100-meter bear crawl -- 2:30
250-meter row -- 1:05
100-meter walking lunges -- 3:30
250-meter row -- :55
+ ~ 20-25 secs between statsions, so ~ 9:30 total
168 hr @ end
Oh how I wish I'd brought knee pads, as was suggested ...
Rx
26:20 Rx. Bear crawls: 9:18. Runs: 2:01/1:41. Lunges: 13:19. Experimented with the same-leg-same-hand and opposite-leg-opposite-hand cadences. Looks like the same side allows for a longer stride and doesn’t hijack the cardio as much. Lunges could have been faster if not on gravel. Really have to be careful lowering the knee to the ground. That was a strange WOD but kinda fun.
43:30
27:53 rxd
Good job Babe 👏🏽
Rxd
41:11
43:27
Modified to Intervals
25 rounds on every 1:45
• 16 m bear crawl
• 16 m run
• 16 m walking lunges
• 16 m run
Lunges got spicy in late rounds 😠
39 / M / 5'9" / 144lbs
300m
39:35
Lunges were outrageous.
34:54 RX
Lunges was the longest part
43:24 RX
18:40 crawl
2:52 run
19:28 lunge
3:56 run
Rx at the HS track
Still getting over this cold 😷
39:04
400m bear crawl (25ft forward, 25ft backwards)
800m bike erg
400m walking lunge (25ft forward, 25ft backwards)
400m row
36.30
38:07 RX
see notebook for details on this blast of a WOD
Backyard 88 degree
Bear crawls .. I did not know what I started till I go 20 m bear crawls in
Rx 20:46
*Bear Crawls ~ 8:05
*Walking Lunges ~ 8:50
*Crawls and Lunges were 50m down and backs on the front porch of my Affiliate.
**That was a crazy few days!
Fantastic work!
36m
215 lbs
30 min flat Rx
39 m 190 lbs 60 days into xfit wod’s
rx 42:05. This weeks workout kicked me in the face, and today took perseverance
35:36
Thought I did this RXd and measured after. 300m legs for each movement/run. 35m out and back from the garage gym down the driveway. Thought it was 50m. Whoops.
21:21.
knew something was up when I was that much faster!
That’s still pretty fast, James, great job!
39:12 paced way too slow for the bear crawl and first run.
21:21
RX 26:03
Everything’s on fire, im real thankful for being young though.
That's a solid thing to be grateful for after bear crawls! Excellent job.
That’s impressive work, well done!
RX 26:03
Everything’s on fire, im real thankful for being young though.
Bear crawls were a beast
Great job!
Scaled---and it was still utterly disgusting....
100m bear crawl
100m lunge
400m jog
100m bear crawl
100m lunge
400m jog
32:14
m/56/180
Well done suspects!
Great mod, Mike!
It’s gettin hot in here!
16:00 bear crawl
3:00 run
17:00 lunge
2:33 run
Yeah it is, nice work!
Rx outside in some chilly rain.
Y'all!! I cannot fully express the absolute joy doing those bear crawls around a 6 block loop in the neighborhood brought me. The absolute absurdity & then the absolute challenge of it! Excellent! I laugh-growled. The lunges on the same route stole that joy.
Overall 11/10
30:23
That’s grrrreat work, BG! Laugh-growl, too funny.
Rx’d: 33:04
Gonna feel that MFer tomorrow. Or tonight.
Neighbors sufficiently entertained/confused.
M/42y/ 174lbs/ 68”
Hell yeah, bro! All-over burnies between yesterday and today.
Grrrreat work!
Let the Burnies begin, resume?!? BioFreeze is a go!
34:42
Nice work, sir
Well done!
Beginner option: 17:42
Straight caustic
What a grind!
I think you mean GRRRRRRind! Lol. I'll stop now.
Awesome job.
37:10
Oof, that was rough. Down and back in the driveway for the BCs, 20m round trip. Lunges did not go well. 2nd run I could barely feel my legs at first.
Helluva effort, big dawg!
Great job! Same; that 2nd run was like getting rubber bands going down the road!
34:20
200m bears & lunges
400m runs
rx/40:04
Beginner here. 9 min for beginner option.
Did 25’ down and backs for crawls and lunges, feel like that resulted in slightly more distance but it is what it is; and it ain’t great.
“Falling” running form felt great in warmup, good on first run, very difficult to maintain on last run. But overall felt like it resulted in a more efficient run for sure.
Good work!
Zoom zoom
Fast work of it!
2 laps around cul-de sac for bear crawls and lunges
Excellent!
Fast laps! Great!
19:49
Rxed 41:17
31:10
Great job!
Awesome!
Nice!
Can’t wait to freak my neighbors out crawling down the street
Lol, Coastie! So fun! The doorbell cam footage! I am currently contemplating growling, for full authenticity. Some have audio🐻
Same!
😂😂😂
This is the real reason why you should record your workouts - to see if you can catch the reactions of bystanders!
Yeah man, the looks we get are priceless.