Potomac Rising

Date: 2026-10-14
AO: Potomac Rising
Q: 120 ,
PAX: 120, The Situation, Jacob Hedges, Townie, FIFA (F3 The Capital), Cookies, Robert Goldfarb, John Kluge FNGs: None
COUNT: 8
The Lunge Ladder —
WARMUP: Thrusters & Walking Lunges
45 minutes · Full body · Coupons + bodyweight
0:00–5:00 — Warm-up
20 Side Straddle Hops
10 Imperial Walkers each side
10 Windmills
10 cherry picker
Stretch
5:00–15:00 — Main Event: Lunge Ladder
Set a repeating 2-minute timer. At the start of each interval, do 5 coupon thrusters, followed by the prescribed walking lunges out and back.
Every time the timer sounds: Stop immediately and do 20 squats before starting the next interval. Do not repeat the lunge ladder. 15:00–22:00 — Bulgarian Split Squats
10 reps right leg
10 reps left leg
Repeat for 3 rounds at a controlled pace
22:00–27:00 — Wall Sits
45 seconds wall sit
15 seconds rest
Repeat 5 times
27:00–35:00 — Push-ups & Triceps
Complete quality rounds:
10 push-ups
10 coupon triceps extensions
10 close-grip push-ups
10 coupon curls
35:00–40:00 — Coupon Strength
12 bent-over rows
10 overhead presses
12 biceps curls
10 triceps extensions
Repeat at a controlled pace.
40:00–45:00 — Mary & Cooldown
1 minute plank
1 minute flutter kicks
1 minute American Hammers
2 minutes pax choose