We realize that there are a lot of gyms closed across the world in light of the current situation with the Coronavirus. Below is a fun workout you can do with limited equipment. We will do our best to post workouts like this for those who want to stay active and keep moving during this crazy time! Stay safe and keep training hard!
A.
Three sets of:
8-10 Dumbbell Windmills Each Side
10 Bent Over Plate Rows + 30 second Hold
20 Overhead Plate Lunges
*If you do not have a weight then you can perform this with any object at home
B.
Handstand Balance Practice
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
C.
Every Minute, for 25 Minutes (5 sets) of:
Station 1 = 8-12 Strict Handstand Push Ups
Station 2 = *15 Thrusters
Station 3 = 20 Down Ups
Station 4 = 60 Second Plank Hold
Station 5 = Rest
*Thrusters with barbell, dumbbells or a suitcase if all that is available
D.
Three sets of:
Bicycle x 30 seconds
Flutter Kicks x 30 seconds
Superman Hold x 30 seconds
Side Plank x 30 second each side
Primary Training Session
A.
Against a 12 minute running clock, perform…
Four rounds of:
20/15 Calorie Row
15/10 Calorie Assault Bike
Immediately Followed by. . .
Max Reps of Alternating Dumbbell Snatches (50/35 lbs) in the remaining time
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
C.
Three rounds for time of:
10 Strict Handstand Push-Ups to 2″/0″ Deficit
100-Foot Handstand Walk
D.
Against a 90 second clock:
18/12 Calorie Row OR Ski Erg
Max reps of Double Dumbbell Front Squats (50/35 lbs) in remaining time
Rest 90 seconds and then. . .
Against a 90 second clock:
15/10 Calorie Assault Bike OR Bike Erg
Max Chest-to-Bar Pull-Ups
Rest 90 seconds then repeat BOTH intervals a further THREE times for a total of FOUR sets. Record your total double dumbbell front squats and chest to bar for each of the four sets.
E.
Three sets of:
Tempo Push-Ups x 20 reps @ 2111
Rest 30 seconds
Wide Grip Pull-Up x 10-12 reps
Rest 90 seconds
F.
Three sets of:
Renegade Row (50/35 lbs) x 6 reps
Strict Toes to Bar x 10 reps
Rest 90 seconds
*Renegade Row: Push-Up/Row Right/Push-Up/Row Left = 1 rep
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
Three sets of:
Ring Rows x 15-20 reps @2111
Rest 30 seconds
Suitcase Deadlift x 10-12 reps @2011 each side
Rest as needed
Running Endurance Option
For time:
Run 4 Miles @ 80-85% of 5k PR Pace
This effort should be sub-maximal, so take your 5k PR pace and divide it by .85, and perform this at that pace. For example, if your 5k PR pace is 6:30/mile, your pace for this effort would be 7:30/mile.
Rowing Endurance Option
Three sets for distances of:
6 minutes of Rowing @ 80-85% of 2k PR Pace
6 Minutes of Rowing @ 85-90% of 2k PR Pace
Rest 3 minutes
Pts. A. Done. Slower than last time we did this. B. Handstand hold practice. C. Cant walk on my hands so turned this into strict hspu practice not for time. 2 sets 10 reps no deficit unbroken 1 sets 7-3 reps with 10kg plates as deficit (goal was ub) D. Done started at 13 reps for each movement. Used echo bike and ski/row at first. Was Forced to switch bike out one round for a concecutive row. This affected the c2b. Was playing with sprinting the machine very hard vs a little slower seeing if i could still push the… Read more »
That row will have for sure effected your CTB! What’s going on with your handstand walk? Any video we can assess to help make this happen?
Never learned how to stand/walk on my hands. practicing handstand hold first before i start walking. Will make videos next time.
Warm up done: 42 DB Snatches
Handstand Work done: press to handstands, freestanding HSPUs
C: 7:00 – little chaotic in the gym but good practice.
D:
17, 21, 20, 20 DB front squats
18-22-24-16 C2Bs – was worries that my hand wouldn’t hold up but it felt safe on the first round so kept going. Just did UB sets without cranking them out.
E. All Accessory Done. Been a great week of fitnessing.
Hope everyone is staying safe and healthy.
So you went with CTB! Good to see your hands held up. Another solid session!