OtherMetcon
Fury DB Alt Lunge & Toes-to-Bar Cyclone
Gymnastics
Weightlifting
Monostructural
Solo
Workout Details
Other
7min AMRAP:
30Toes-to-Bar
30DB Alt Lunge
↳ 35/35 lbs (16/16 kg)
Hang
1 calBike
With remaining time
5min AMRAP:
20 Toes-to-Bar
20 DB Alt Lunges (35 lbs, Front Rack)
Max Cal Bike
3min AMRAP:
10 Toes-to-Bar
10 DB Alt Lunges (35 lbs, Overhead)
Max Cal Bike
Original WOD
7min AMRAP: 30 Toes-to-Bar 30 DB Alt Lunges (35 lbs, Hang) Max Cal Bike 5min AMRAP: 20 Toes-to-Bar 20 DB Alt Lunges (35 lbs, Front Rack) Max Cal Bike 3min AMRAP: 10 Toes-to-Bar 10 DB Alt Lunges (35 lbs, Overhead) Max Cal Bike
Coaching Tips
Strategy
- 1Pace yourself during the AMRAPs, especially in the first round to avoid burnout.
- 2Break up the lunges into manageable sets (e.g., 10s or 15s) to prevent form breakdown towards the end.
- 3Transition quickly between movements, especially with the bike, to maximize calorie output.
- 4Focus on maintaining good form in the Toes-to-Bar to avoid excessive strain on the back.
- 5Utilize the full range of motion on lunges for maximum benefit and avoid short reps.
Safety Considerations
Technical Focus
Ensure a stable core and avoid swinging excessively during Toes-to-Bar.
Recommended Warm-Up
General Warm-Up:
- 5 min easy Bike - 5 min(Light pace to get the heart rate up.)
Mobility Work:
- Hip Flexor Stretch - 30 sec each side(Focus on opening up the hips.)
- Hamstring Stretch - 30 sec each side(Keep legs straight, bend at the waist.)
- Shoulder Stretch - 30 sec each side(Loosen upper body for overhead work.)
Activation:
2 rounds- 5-10 Toes-to-Bar (Knees to Chest)(Focus on form, engage the core.)
- 5 each leg DB Alt Lunges (No Weight)(Emphasize control, practice movement pattern.)
- 1 min Bike (Easy Pace)(Get the legs warmed up.)
Scaling Options
Intermediate
Reduce dumbbell lunges to 28 lbs
- 1
db alt lunge
Weight: 28/28 lbs (/ kg)
- 2
toes to bar
Knees to Chest
- 3
bike
Scaled
Reduce dumbbell lunges to 21 lbs
- 1
db alt lunge
Weight: 21/21 lbs (/ kg)
- 2
toes to bar
Knees to Chest
- 3
bike