3 rounds for time of:
50 push-ups
50-meter front-rack walking lunge
♀ 75 lb
♂ 115 lb
Scaling:
Today’s workout is a grind. The effort is all about completing one more rep and one more step forward. A single round should be completed in 7 minutes or less. Scale the number of push-ups per round if you can not perform 12-14 reps per minute. The loading of the barbell should be light. Try to hang on for as long as possible without putting it down. Keep the completion of each lunge to 3 sets or less.
Intermediate option:
3 rounds for time of:
30 push-ups
50-meter front-rack walking lunge
♀ 65 lb
♂ 95 lb
Beginner option:
3 rounds for time of:
20 push-ups from the knees
25-meter walking lunge
Coaching cues:
Everything goes down and comes up together in the push-up. Squeeze your stomach, your quads, and your glutes as you press off the floor.
Resources:
The Push-Up
The Front-Rack Lunge
Comments on 241012
28 Comments
24:09 RX (50 lunges/round)
M/41/5’9”/195#
M/50-54 🎅🏻
@45lb coz it was 3rd WOD in a row.
17:10
13:59, used 80lb
30:45
*used 95lb lunge
3 rounds for time of:
30 push-ups on roller at knees
50-meter front-rack walking lunge- 45lb bar
19:16.13
3 rounds for time of:
50 push-ups
50-meter front-rack walking lunge
95 lb
24:54
19:53
3rds for time:
50 push ups
50m walking lunges @ Dxkb26’s
20:28
20:28
Rx 15:46
11:56
26lb Kettlebells
Good job everyone! I posted this on Sunday, since Saturday on the site wasn't operational over the weekend. (for me anyway)
Dave Schroetter M53/5'7"/220
Intermediate
1st round did 50 pushups becuase I didn't look close enough at scaling. Did the other two sets with 30 reps and all Lunges 95#
28:24
Rx
16:50
5 min break
10 burpees
200m run
9 burpees
200m run
…
1 burpee
200m run
12:06
my leg hurts.. 😅
20:08
Completed Saturday 241012
75-lbs barbell
17:43
Due to space constraints, did lunges in 4 sets of 12.5m (put the bar down to turn around).
3 Rds:
50 push up
50’ FR walking lunge (135#)
Time: 10:45
Walking lunges were so hard I actually almost cried haha.
Rx, 34’12’’
M/41y/170lbs/68”
Posting comments on app for first time, main website link and comments broken
Started Rx went intermediate with some extra PUs
Did yesterday’s WOD for got to post I know it was under 5 rounds
Rxd
Barbell 30kg
Total time 22:08
Did the first 50 Pushups unbroken, with perfect form in exactly 2min (in accordance with Glassman's old article https://brokenscience.org/wp-content/uploads/2024/06/07_03_Pushups.pdf)
Push-ups 2:00-4:30-5:30
Lunges 5:30-9:00-9:30
I'm not particularly week in the legs with a 335lbs Backsquat but somehow this Wod was very Lunge heavy for me (33% Pushups+ 67% Lunges at the scaled weight)