Greetings Thrill Seekers! Here are the details of The Ark workout for those that would like to get an idea of what to expect ahead of time. Aye!
Partner up (ideally with someone of similar speed/fitness level)
40 minutes AMRAP
Each team must stay together for entire workout
The Ark Workout
Loading The Ark
Partner 1: Block work
Goblet squats x 8
Bent-over rows x 8
Block Swings x 8
Curls x 8
Overhead Press x 8
Partner 2: High plank while Partner 1 completes all exercises
Flapjack
Run to Station 1
At each station, each pax must complete 40 reps of the primary listed exercise. Partner 1 will choose how many of the 40 total reps he will complete. While doing these reps, Partner 2 will do an active recovery exercise while Partner 1 completes his primary reps. The active recovery exercise reps are not counted. Partners will work through each station until each pax has completed 40 reps of the primary exercise. (e.g. Partner 1 may choose to do 10 reps and then switch with Partner 2, doing 10 reps 4 times, or Partnwr 1 may choose to do 20 and switch, or knock out all 40 at once). When finished, Partner 1 & 2 will continue on to the next station and follow this method of completion at Stations 1-6.
Station 1:
40 Triceps dips / Active recovery: Squats
Station 2:
40 Hand release ‘mercans / Active recovery: Lunges
Station 3:
40 Elbow-to-knee (Imperial Walkers) 2-count/ Active recovery: Hillbillies
Station 4:
40 Alternating Shoulder Taps 2-count / Active recovery: SSH
Station 5:
40 Reverse crunches / Active recovery: Mountain climbers
Station 6:
40 Knee ups / Active recovery: Bicycle crunches
Station 7:
Boat/Canoe: 20 each pax together
Back to Loading The Ark
Complete as many laps of Loading The Ark + Stations 1-7 as possible in 40 minutes.
Put up blocks
Mosey back to #ShovelFlag