Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Then…
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.
Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Prone Plank Hold
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Goblet Squat Hold
Rest 60 seconds
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. This should be performed at 75-80%
When the running clock reaches 15:00, perform the following…
Four sets, for max reps, of:
30 seconds of Dumbbell or Kettlebell Front Squats
Rest 60 seconds
30 seconds of Dumbbell Burpee Deadlifts
Rest 60 seconds
30 seconds of Rowing or Assault Bike (for calories)
Rest 60 seconds
When the running clock reaches 40:00, perform the following…
Three sets of:
20 Dumbbell or Kettlebell Death March Steps
immediately followed by…
30 Banded Good Mornings
immediately followed by…
30 second Supine Bridge Hold
Rest as needed
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. 95lbs
B. 4rds + 11 lunges (53lb & 35lb KB)
Hey all,
With the rep range, what’s does x 5 reps @ 20X1.
The 20×1, what’s that represent?
Help appreciated
Did
5×5 of GHD back extensions with 50# DB
5×15 green band face pulls
5 complete + 33 DU
2 50# DBs
OUCH TOWN.
Looked way easier on paper.
A. Don’t really have anywhere to do the hip thrusts, so subbed deadlifts x 5- 135#/155/185/205/215
B. 5+36- done with one 16kg and one 24kg kB because it’s all I have! 1st day of homeschooling ? Mama needed this workout and some beers for sure!
A. 185, 205, 215, 215,
Red band
I have to admit I hate hip thrusts. They always feel weird and are difficult to get into position for.
B. 5 + 9 DU. Tripped about two million times because of doing them on carpet. Low pile, but it messes me up.
Haha! I hate those too! I didn’t even do them! ? ?
A. Barbell hip thrusts
305, 305, 305, 325, 325
Face pulls two red rogue bands x 15
B. 5+9
C. Concept 2 row challenge 1k today 3:54
The goal is to add 1k every day until the 15th. We will see if I get there.
D. Travis’s ab workout 1.
Glutes on fire to start and abs on fire to close.
WU + 10 Min AB with Nasal Breathing Only w/ 6 alt pistols every min on the min – 55.4 cals A. 5 Sets Front Squat x 1.1.1 – 135#, 135, 135 (2/1), 130, 130 Rest 1 min BB Hip Thrusts x 5 @ 20×1 – 205#, 225, 245, 255, 265 Rest 1 min B. AMRAP 10 min – 5 rounds + 26 DU 40 DU 20 Walking lunges @ 35# DB in FC C. 4th Grade Gym Class 3 Sets 3 Handstand kick up to the wall 5 DB strict shoulder press (5# Zoe/25# me) 5 Sit Ups with… Read more »
Great work and I love the gym class add-ins. Our family has done “muscle Monday.”
legs were crushed yesterday, so 5 rounds:
400m run
500m row
20cals Assault Bike
31:12
Today:
Strict JT – 9:56 (this sucked)
20min EMOm power cleans @225
2500m row – 10min
Just keeping things moving and feeling good!
Good to see you TLH…I hope you and the fam are doing well and staying healthy!
I just had my second baby about three weeks ago, and want to say thank you for the “limited Equipment Workouts”… not only are they handy for being self isolated, but they are great for working my way back into my regular CrossFit routine postpartum. Thanks for creating such excellent workouts every day.
Glad to hear they’ve been helpful! Let us know if you have any questions! Keep posting your results!
Congratulations!
Warmup – I’m so inflexible on the backside of my body. I always try the warm ups and attempt to do them correctly. Some I can’t even straighten my leg out today. No spot to do hip thrusters.
Incorporated diff styles of kB deadlifts for warm ups.
A. 5×5 deadlift 245
B. 35lb dbs 10 min amrap
40 dbl unders 20 waking lunges
5 rds 40 dbl unders
A. Hip thrusters x 5
140kg, 150, 160, 160, 160
B. Max rounds and reps
5+5
Finished off with 20 mins of core work
Have you tried any of Coach Travis’s core workouts? Here’s the first one.
https://youtu.be/GuS7gFz39ws
No I haven’t tried any of those at all, thanks for the heads up ??