#GutcheckThursday – Workout of the Week – April 6, 2023

#GutcheckThursday - 04/06/2023

This week’s #GutCheckThursday is in honor of @99yearsyoung – Ernie Perreault. Join our MMOA Faculty live TONIGHT at 7:30 PM EST to perform the workout together. Use this link to join us on Zoom: https://bit.ly/ernieWOD

Ernie passed away in February 2021 and left a huge mark on many of us at ICE and we know many of you can say the same. His positive attitude, hard work ethic, and infectious smile are a few of the many reasons we love Ernie

We’re grateful for him, his life, and his grandson (Devin) for sharing their workouts with the world

So as you grind through this 9 minute AMRAP this week, do it for Ernie & everything he stood for.

Intended Stimulus

FAST. This is a short workout so push the pace but expect some fatigue from the push-ups

Movement Standards

The AIR SQUAT finishes in the bottom in a full depth squat and at the top with hips & knees fully extended

The BURPEE finishes in the bottom with chest touching ground and at the top with a jump off the ground only once hips & knees have fully extended

The PUSH-UP finishes at the bottom with chest and quads touching the ground and at the top with arms locked out. The body should move as one unit

The SIT-UP ends at the bottom with shoulder blades touching the ground, arms at a 90 deg angle (“strict” sit-up) or overhead. At the top, feet remain butterflied together and hands touch toes to complete the rep

Adaptations / Modifications / Scales

AIR SQUAT – Reduce the ROM on the air squat by using a box or by performing a sit-to-stand

BURPEE – Reduce the ROM on the burpee by performing an up-down (drop to plank), or burpee to elevated surface

PUSH-UPS – Perform elevated, band assist, or kneeling push-ups if needed

SIT-UPS – Perform crunches or hold a plank for 30 seconds each round if the sit-up is not in the cards