1 Mile of lunges?
You read that right.
This workout has been coined multiple times by elite athletes as a go to exercise to strengthen legs, core and glutes. Most importantly this workout will get you comfortable being uncomfortable.
The basic protocol goes as follows:
- For BEGINNERS: 100 bodyweight lunges.
- For ADVANCED athletes: 200 weighted lunges. Grab a sandbag, kettlebell, steelbell etc.
- For the INSANE: 1 mile of bodyweight lunges for time.
Obstacle racing legend Hobie Call has a world record of finishing a bodyweight lunge mile in less than 25mins:
As for the demo I chose to do the Advanced WOD with a sandbag:
This always leaves me walking like a cowboy for the next few days. However in combination with some active recovery and light run you can recover almost immediately. Done right this will allow you to develop a pair of power legs, ready to run miles and dominate obstacles.
P.S. Bonus points for lunging uphill.
