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“Here’s one if you don’t want to walk for the next couple of days.” Words you never want to hear come out of Rich Froning’s mouth. Regardless, if you want to really challenge yourself, try this WOD from the champion.

3 rounds

  • 25 push press 95#
  • 100’ front rack walking lunge

Rest 5:00

3 rounds

  • 20 push press 115#
  • 100’ front rack walking lunge

Rest 5:00

3 rounds

  • 15 push press 135#
  • 100’ front rack walking lunge

Quick Tips for Success

The Push Presses

Remember to breathe. With so many reps to knock out, you might hold your breath without even realizing it.

Rest at the top of the movement — not with the bar on your shoulders. This is far more fatiguing and also compresses your upper body, making it harder to breathe.

The Walking Lunges

Keeping good form here works in your favor. Sloppiness will only make the reps feel heavier.

Aim to keep your elbows up. The more they droop, the harder your core will have to work to keep the weight upright.

Don’t forget to turn up the music before you start the clock. Check out TWL’s Spotify playlists.

Main image: Rich Froning/Instagram