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
