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“UIM 5”

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United in Movement Workout #5

911 38
  • Five 3-minute AMRAPs in 20 minutes
  • 21 Alternating Lunge Jumps (each leg)
  • 15 Single-Arm Dumbbell Floor Presses (50/35 lb, each arm)
  • 9 Reverse Burpees
  • Max Broad Jumps (4/3 ft)
  • Rest 1 minute between rounds

This workout begins with the athlete standing tall. At the start of the clock, the athlete may begin performing their alternating lunge jumps. After the required repetitions are completed, the athlete will perform the second pressing movement, breaking it up as they so choose. Once complete, the athlete will perform the required number of reverse burpees. In the remainder of the time the athlete will perform as many 4ft broad jumps until the 3min mark is reached. Once the 3 minute mark is hit, the athlete will have a forced rest of 1 minute, before starting from the beginning, and repeating in this fashion for 5 total rounds.

Score is the total number of repetitions accumulated within the 5 rounds.

Movement Standards

Alternating Lunge Jump: From a standing position the athlete will step forward with one leg, ensuring the back knee is touching the ground, the athlete will jump up vertically and swap legs landing in the same position but with the alternate leg in the front and the back legs knee touching the ground. Touch and go repetitions are allowed and athletes need to ensure that their hips are fully extended / open when they alternate legs during the vertical jump. The athlete does not need to land with both feet at the same time.

Single-Arm Dumbbell Floor Press: The athlete will lay on their back and hold the dumbbell in one hand. The movement will start at the top with a fully extended arm. The athlete will lower the dumbbell to their side until their tricep touches the ground and then must press back up to full extension. Each rep gets counted at the top when the arm is fully extended.

Reverse Burpee: The athlete starts each repetition standing tall. The athlete will proceed to lower down and roll backwards onto their back until their shoulder blades touch the ground. Once their shoulderblades touch, they will roll forward onto their feet, into the bottom of a squat, jump, and touch their hands together above their head. That is one repetition. An athlete may use their hands to assist them in standing if needed.

Broad Jump: The athlete will have two lines pre-set to the required distance. The athlete will start with both feet on the ground clearly behind the line. Then, with a two-foot takeoff, the athlete will jump forward and land on the opposite marker, clearing the line with both feet. If an athlete makes contact with either line during the jump, that rep will not count. The athlete must be facing the perpendicular lines with each attempt.

Scaling

Intermediate
Five 3-minute AMRAPs in 20 minutes
21 Alternating Lunge Jumps (each leg)
15 Clapping Push-Ups
9 Reverse Burpees
Max Broad Jumps (4/3 ft)

Rest 1 minute between rounds

Beginner
Five 3-minute AMRAPs in 20 minutes
21 Alternating Lunge Steps (each leg)
15 Wall Push-Ups
6 Reverse Burpees
Max Broad Jumps (2/1 ft)

Rest 1 minute between rounds

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Background: "UIM 5" was the 5th of 7 total WODs for the United in Movement online challenge. United In Movement is an online fitness challenge for participants of all skill levels, created to raise relief funds to support humanitarian efforts, businesses and gyms impacted by COVID-19.
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