Obstacle Course Challenge

TO BEGIN:

Side Shuffle to the RIGHT to get to Station #1

PUSH-UP + POP-UP

STATION 1

1

Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers.

2

Hold this position maintaining a straight line with your body, flat back, tight core, and neck in-line with spine, gaze slightly in front of you.

3

Perform a triceps push up by lowering your chest down towards the ground, keeping your elbows pinned to your sides.  Maintain a straight line with your body; head, chest and legs in one straight line.

4

Once at the bottom of your push up, push back up into high plank position.

5

At the top jump your feet in towards your hands, shoulder width distance apart, getting your feet firmly planted.

6

Push your hands off the ground and come up into a low squat position, hands facing outward in front of your chest.

7

Lead with your hands/chest as you start back down towards the ground, jumping your feet back into high plank.

8

Repeat.

DIFFICULTY MODIFICATION

MAKE IT EASIER

Remove the push up or drop knees to perform the push up.  You may also walk or step your feet forward from the high plank to low squat position instead of jumping your feet forward.

MAKE IT HARDER

Add a squat jump at the top, exploding off the ground and landing in a squat position to continue the movement.

Crabwalk to Station #2

SUMO SQUAT HOP

STATION 2

1

Stand in a wide sumo squat stance, feet wider than hip width distance, heels in and toes out.

2

With weight in your heels & chest lifted, perform a squat, touching the ground.

3

Explode up, pressing your hips forward and reaching your arms into "prayer position" as you jump (this reduces how much you can use your arms to propel yourself up, as we want to engage your legs in this exercise).  Legs remain in a straddle during the jump.

4

Repeat.

DIFFICULTY MODIFICATION

MAKE IT EASIER

Eliminate the jump and come onto your tip toes at the top of the movement.

MAKE IT HARDER

Strive for maximum height on each jump at the top of the movement while landing softly on your toes and performing a full squat at the bottom of the movement (hips in-line with knees).

Side Shuffle to the LEFT to Station #3

PLANK SHOULDER TOUCH

STATION 3

1

Begin in a plank position.

2

Touch left shoulder with right hand.

3

Return to plank.

4

Touch right shoulder with left hand.

5

Return to plank.

6

Repeat.

Crabwalk to Station #4

FRONT BACK JUMP SQUATS

STATION 4

1

Begin in a squat.

2

From the squat, jump forward.

3

Land in a squat.

4

Jump backward to the starting position.

5

Repeat.

Backpedal to Station #5

SURRENDERS

STATION 5

1

Start with hands behind head.

2

Lower to one knee, left knee out.

3

Tuck left knee back to stand on both knees.

4

Bring right knee out.

5

Stand to original position.

6

Repeat, alternating first knee out.

Sprint Around Cones to THE FINISH LINE

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