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
MAIN SESSION
A.
Every 90 seconds for 9 minutes (6 sets):
5 Weighted Box Jumps (dumbbells by side; jump up and step down)
5 Unweighted Box Jumps (step down)
Perform 5 weighted box jumps immediatelly followed by 5 unweighted box jumps.
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
C.
Three sets for times of:
100-Foot Handstand Walk
Rest 60 seconds
D.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups
Rest until the running clock reaches 12:00, and then…
E.
For time:
30 Burpee Ring Muscle-Ups
Rest until the running clock reaches 24:00, and then…
F.
For time:
40 Box Jump-Overs (24″/20″)(Step Down)
40 Strict Handstand Push-Ups
40 Box Jump-Overs (24″/20″)(Step Down)
G.
Four sets of:
30 second Chin-Over-Bar Hold
100-Foot Plate Pinch Walk (35/25 lbs)
20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 90 seconds
A) ✅ Done
B) ✅ Done and that video was a bit helpful to see where I’m going wrong with my hold
C) ✅ working on trying to do more than a few feet, did 4 10’ walks total
D) ? wow 8:28
E) Did burpee C2B (in garage unable to do MU’s) ~5:00
F) ✅ 8:08 used 1 abmat for HSPU
G) Did 1/2 … completely gassed ?
*Pedro’s wifey here
I am living in Switzerland, training in a small private Gym with 43 members. Lucky we can still train there. Big fitness Studios are already closed… A. Done (5kg DB) B. Done C. Still working on it .. manage to make max 7 steps.. D. Just managed to finish up to the thrusters in 12 min E. Scaled to 35 Burpees and strict pull ups did sets with 7,6,6,5,6,5 (took the time I needed to finish) F. Done (24″ Box) Did the Strict HSPU with 15 kg plate and AB mat G. 1 Round (with 10 kg plates and 35… Read more »
Finally feeling some energy again! Woohoo!! Thanks for posting the at home stuff- it’s awesome to see people thinking of others right now. I hope everyone is well in this crazy time and if I can help in any way let me know. I made up yesterday, bc squats. I may change my workout schedule to tues,thurs, fri, sat, sun. Mon and wed seem to be the hardest. Not sure though bc I really like it normal. Well see. Anyway- A) done, 50 DB snatch Rx B) done @ 145 I stayed lighter today C) 1:33/1:28/1:38/1:32 Rx- 100/110/120/130 D) 190/200/215/200/215/225/215/225/240… Read more »
Great to see you’re finally back!! If you have to change your schedule please post your results on the current day so I can still follow your progress and help where I can. That will mean recording Monday’s workout on Tuesdays comments etc.
Enjoy the rest of your weekend!
Ok cool. Thanks Tino! I’ll do that for sure. This week and maybe next I’ll probably be on the normal schedule since I’m out of work until who knows when….. all schools are closed in my state.
Hope you’ve had a great weekend!
A) done with 20# db
B)✅
C) :38/40/42/
D) 7:02
E) Did 15 burpee muscle ups took me until about 22:00 but muscle ups were good quality
F) Done with 1 abmat 7:04
Have a good weekend!
Enjoy the rest of your weekend!!
A. Done
B. Done
C. 25’ segments, all UB.
1:43/1:25/1:37
D. Rx 5:58; strict PUs
E. Rx 7:53
F. Rx 12:24; SHSPU took 8 min doing sets of 3-4. Shoulders felt ok but were fatigued by this point.
G. Done
Big way to round out the week! Enjoy your rest day!
A Done Double DB 8kg
B Done
C Done every 50 foot unbroken
Workout RX
D 0’ at 06’43”
E 12’ at 21’49” 10 Ring 20 Bar
F 24’ at 34’55”
G Done Plate 15kg Double kb 24kg
A. Done
B. Done – bad at this
C. 4:58 rx. Was cautious with my finger but it felt good enough to go here
D. Subbed for 20# KBs and 100 dubs. 7:03
E. Skip. Didn’t have the equipment here. Will do some pull ups
F. 6:59 rx. 10/8/7/5/3/3/2/2. Quick kick ups – wanted to stay away from failure
G. done with modifications
Stay safe everyone!
Good to see your finger is feeling better!
Warm-up: 15 minutes of run outside A. Every minute, on the minute, for 12 minutes: Minute 1 – Inchworm Walk x 3 reps Minute 2 – Bowler squats x 10 reps each leg Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Rocking Bridges x 6 reps B. Three sets of: Strict pull-ups x 6 reps Rest 30 seconds Single Arm DB Press x 10 reps each arm @ 10 kg Rest 30 seconds Lateral Raise with band x 10 reps Rest as needed C. Complete as many rounds and reps as possible in 20 minutes of:… Read more »
A) Done with 35lbs and 24”
B) 10 mins shoulder rehab
C) EMOMx10: 2 dead stop deadlifts @ 80% (330)
D) 7 min AMRAP: Sled Drags @ 135
Didn’t count lengths of gym but didn’t stop the whole time. Rested until 12 mins then..
E) 40 box jumps, 40 lateral burpees, 40 box jumps
5:53
F) 4 rounds: 100’ plate pinch walk, 20 GHD sit ups, 100’ dball carry
Lots of changes for my shoulder but made it work
Being smart, adjusting well and still training hard!
A. Done
B. Done
C. Skipped
D. 5:57 RX
E. 6:52 RX – last time we did this think it was right under 6:00 also was much more fresh
F. 6:13 RX – shspu done in 5 sets 18/7/5/5/5
G. Different grip finisher
Shoulders feeling pretty beat up
Beat up but healthy?
I think so just pretty achy
Extra TLC this weekend!
A. Done
B. Done
C. :38/:40/:42
D. 6:21
E. 9:17
F. 7:24
G. Done
A. Done
B. Done
C. 4:37 total time done in 50 ft segments- first one was :48 don’t remember the last 2 times
D. Skipped
E. 6:49
F. 8:14
Then class memorial WOD for one of our members Dad
“Rank”
W/ partner 155 barbell
12 amrap
9 front squat
7 jerk
4 bar over burpee
Rest 3
12 amrap
3 rope climbs
13 cleans
Rest 3
129 cal ski buy out
Good to see your community paying their respects. ?
Could open the gym for myself where I’m couching for the weekend, hopefully they keep it that wat 😀 A) done with 22.5kg emom style B) done C) 48” 52” 50” full time with breaks: 4:36 D) 8:45 with strict pu, went really slowly E) bp push ups to the wb, then perform a wall ball 30x Time: 3:28 (hand is still ripped from te other day) F) after 4’ rest 7:12 hspu went super slowly, this box jump over with step down was quite cool, helped to hold the pace G) 3 rounds done with 32kg db kb front… Read more »
Hopefully they do! Fun finish to the week!
Thanks Tino, everybody must stay home here in Italy, fortunately I got my home gym with all essential to train, so I’ll do the main session. As I don’t have row machine and cycle as well, how can I replace 1000 m row?
?♂️ 1000 meters or perform 60 burpees. Stay safe!