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Old 04-14-2011, 01:39 PM   #1
Greg Mulligan
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400m Walking Lunge WOD

Great WOD! Today I went out on the track and did the 400m Walking Lunge WOD for the first time. 10:52

It HURT, to say the least. I have been wobbling all over the house and barely been able to move.

What in specific will such a large number of lunges improve for me? What are the benefits?
  • Flexibility
  • Squating Strength?
  • Running Stride?
  • Wallballs?
  • Jerks?

Should lunging be something we train for more often? Weighted lunging in particular?
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Old 04-14-2011, 02:19 PM   #2
Arturo Garcia
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Re: 400m Walking Lunge WOD

I remember doing this in 2008. I got a very lousy 17 minutes if I remember correctly, but can't be sure now. It was done in Vibrams, rear knee "kissing" the ground each rep.. thighs were on fire during the workout, but interestingly the glutes were the most sore the 3 days afterwards. Was done at noon on a very hot/humid day which probably didn't help. Still a horrible time. I gotta do that one again someday.

No idea how it helps actually.
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Old 04-14-2011, 02:35 PM   #3
Vickie Ellickson
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Re: 400m Walking Lunge WOD

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Originally Posted by Greg Mulligan View Post
What in specific will such a large number of lunges improve for me?
Mental fortitude is the first thing that comes to my mind.

Great job!
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Old 04-14-2011, 02:54 PM   #4
Greg Mulligan
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Re: 400m Walking Lunge WOD

Quote:
Originally Posted by Vickie Ellickson View Post
Mental fortitude is the first thing that comes to my mind.

Great job!
I did 10 lunges, then stood up for a second, then did another 10; but it got way hard at the end.
Arturo, get out there and do it again. I bet you can do better now!
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Old 04-14-2011, 03:53 PM   #5
Eric Montgomery
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Re: 400m Walking Lunge WOD

I don't see much benefit in 400m worth of walking lunges, particularly if you do them infrequently enough that doing 400m messes you up too bad to work out for the next four days. I think that kind of workout is a prime example of bad CF programming unless there's been some sort of intelligent progression up to that volume.
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Old 04-14-2011, 03:56 PM   #6
Greg Mulligan
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Re: 400m Walking Lunge WOD

Eric, I understand exactly what you mean. So, do you think the lunge should be in our programming more? Does it in any way benefit our lifts or run?
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Old 04-14-2011, 03:57 PM   #7
Michael Henry
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Re: 400m Walking Lunge WOD

Quote:
Originally Posted by Eric Montgomery View Post
I don't see much benefit in 400m worth of walking lunges, particularly if you do them infrequently enough that doing 400m messes you up too bad to work out for the next four days. I think that kind of workout is a prime example of bad CF programming unless there's been some sort of intelligent progression up to that volume.
Agreed. I feel the same way about Karen.
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Old 04-14-2011, 04:00 PM   #8
Eric Montgomery
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Re: 400m Walking Lunge WOD

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Originally Posted by Greg Mulligan View Post
Eric, I understand exactly what you mean. So, do you think the lunge should be in our programming more? Does it in any way benefit our lifts or run?
You can put unweighted lunges into your warmups just like anything else you want to build volume on. Weighted barbell lunges aren't a bad exercise at all and will do you far more good than a ****-ton of unweighted ones. They're pretty good for balance, stability, and posterior chain work if you do them right.
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Old 04-14-2011, 04:02 PM   #9
Nicholas Borek
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Re: 400m Walking Lunge WOD

Agreed. Lunges usually destroy me for days. But I'm a pu**y.
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Old 04-14-2011, 04:07 PM   #10
Chris Sinal
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Re: 400m Walking Lunge WOD

Any idea why we keep track of the number of steps?
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