#DailyBloggingChallenge (90/100)
November is just around the corner and with it, it brings Veterans Day in the States. To assimilate the burden put onto veterans and in dedication to Chad Wilkinson the #Chad1000x WOD (Workout of Day) was created by The Step Up Foundation, #goruck, and #crossfit.
The workout consists of 1000 step ups with a weighted ruck. There are multiple tier depending on one’s fitness level:
- Beginner: 1000 step ups without weight
- Intermediate: 1000 step ups with 30#/20#
- Expert: 1000 20in step ups with 45#
#DailyBloggingChallenge (91/100)
There are a couple ways to the #Chad1000x #WOD with the basic option just winging it or training for it. The issue with winging it is that it can cause lasting damages which in the best case will heal up within a year. The main issues are the joints, especially knees and hips, which is mainly due to weak hamstrings.
For those who want to train for it, the best training plans are ones that target the legs in all directions, not just forward movements, but also backwards and sideways movements. This will create a good foundation to tackle the workout with the least worry of lasting damages.
Here is an example workout:
buy in: 400m backwards ruck
- 100 step up
- 100 strict seated squats aka box squats
- 100 step up
- 100 ruck swings
- 100 step up
- 100 2-count reverse lunges
- 100 step up
- 100 2-count side lunges
- 100 step up
buy out: 400m backwards ruck
- buy in is the price to attempt the workout and sometimes equates to the warm up
- buy out is the price to finish the workout and sometimes equates to the cool down, also called cash out
- n-count is the count of movements until considered one rep
The exercise that surprised me the most is the backwards ruck.
