#GutcheckThursday – Workout of the Week – November 23, 2023

#GutcheckThursday - Workout of the Week - November 23, 2023

Hate it or love it, our Thanksgiving tradition is back for another year! South College faculty, students, & grads train all year for this special occasion (even if they don’t know it).

Intended Stimulus

This bodyweight “hero” workout is intentionally long & grueling.

Prepare to work for at least an hour with this intentionally redundant endurance piece .

The key to this workout is PACING. Given the high volume of repetitions of each movement, at no point should you be attempting to sprint. Settle into a moderate, 60-80% effort pace, pump the jams, and get ready to do work.

Movement Standards

Ensure your chest hits the ground on burpees & pushups and that you extend all the way at the top of each movement

Ensure your trail knee strikes the ground on your lunges and that you extend your hips & knees all the way at the top of the movement

Ensure that your squats are full depth at the bottom and that you extend your hips & knees all the way at the top of the movement

Adaptations / Modifications / Scales

Change the workout as needed to ensure you are not working for longer than 60 minutes

Consider reducing all the repetitions by 50-67% as needed

Swap the 400 m run for a 500 m/400 m row (male/female) or a 1000 m/800 m fan bike (male/female)

Modify the burpees, push-ups, lunges, and squats as needed. If you need help scaling this workout, comment on the Instagram post and we’ll be happy to provide you with alternatives