Four-Leaf Fitness Frenzy
"The Four-Leaf Fitness Frenzy" is a St. Patrick’s Day-themed team workout designed for groups of four. This workout begins and concludes with a 1600m team run, representing the four leaves of a clover, a symbol of good fortune. Between the runs, teams tackle various fitness stations, each presenting a unique challenge. The workout highlights teamwork, endurance, and strength, making it an ideal way to celebrate St. Patrick's Day with camaraderie and fitness.
Rx Version
In Teams of 4:
1600m Run: Each member runs 400m simultaneously. The total time of all members is used for scoring.
Fitness Stations:
Station 1: 200 Leprechaun Lunges (35/25#) - Perform forward or reverse lunges with a dumbbell in each hand. Each leg counts as 1 rep.
Station 2: 200 Dublin Dips - Execute bodyweight triceps dips on rings or dip bars.
Station 3: 200 Shamrock Squats (50/40#) - Complete dumbbell goblet squats.
Station 4: 100 Blarney Burpee Broad Jumps - Do burpees ending with a broad jump.
1600m Run: Finish with another team run.
Scaled Version
1600m Run: Each team member runs 400m.
Fitness Stations:
Station 1: 200 Scaled Leprechaun Lunges - Perform lunges with lighter or no dumbbells.
Station 2: 200 Assisted Dublin Dips - Use resistance bands or perform bench dips.
Station 3: 200 Lighter Shamrock Squats - Do goblet squats with lighter weights.
Station 4: 100 Modified Blarney Burpee Broad Jumps - Execute standard burpees, omitting the broad jump.
1600m Run: Conclude with a 400m run per team member.
Strategy & Pacing
Frequent Rotations: Rotate stations often to maintain high intensity and manage fatigue. Short sets keep the team moving efficiently.
Even Distribution: Ensure a balanced workload among team members.
Steady Running Pace: Aim for a consistent pace during runs to conserve energy.
Communication: Maintain open communication for smooth transitions and teamwork.
Workout & Exercise Execution
1600m Runs: Run at a steady pace, motivating each other and staying together.
Leprechaun Lunges: Keep the front knee aligned with the foot and the back knee just above the ground.
Dublin Dips: Lower until shoulders are below elbows, then fully extend arms.
Shamrock Squats: Hold the dumbbell close to the chest, squatting with a straight back.
Blarney Burpee Broad Jumps: Perform a full burpee and end with a dynamic broad jump.
Coach's Tips
Dynamic Warm-Up: Begin with mobility and light cardio exercises.
Focus on Form: Emphasize proper form, especially in weighted exercises.
Hydration: Stay hydrated, especially if wearing costumes.
Team Spirit: Wear green or festive attire to boost morale.
Celebrate Together: Acknowledge the team's effort and success post-workout.
Fitter Together - Fitter Forever
