Warm-Up.
Mind-Muscle Connection: Full Body CARs
*We offer a FREE Online Mind-Muscle Class on Mondays & Fridays at 9am Pacific.
Followed by…
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Plank Shoulder Taps + 30 seconds Hollow Hold
Station 2 – 30 seconds Hold in Support on Rings + 10 seconds Hold in Catch on Rings
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Then…
A.
Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Ring Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
B.
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Ring Dips
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.
Complete the following for time:
Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders
Immediately followed by…
Five rounds of:
10 Dumbbell Push Press
10 Alternating Lunges with DB/KB Farmer’s Hold
10 Dumbbell Deadlifts
Immediately followed by…
Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Great warmup for the day!
A. Lots of subs here
Commando pull-ups: 30, 26
Handstand walk walks/hold: around 2 minutes accumulated each round
Roll to candlestick and RMU progression + strict c2b
B. Rower cals: 50, 51
HR pushups: 28, 25
Rower cals: 51, 52
Strict ring dips: 24, 14
I ran out of steam at the end. Great workout to wrap up the week!
That’s some serious work Mike! Those row cals just blow me away!!
Did the at home version as well today due to not having a rope, can’t handstand without a wall and being rubbish at ring muscle ups!!!
3rds of 400m run and 100 single unders
+
10 KB push press
10 KB alt lunges
10 KB deadlifts
Done with 1x20kg and 1x24kg DB’s
+
3rds of 400m run and 100 single unders
Time 26’48
400m runs started @1’40 and ended up @1’55
Hard way to finish the week off, looking forward to rest day tomorrow, have a great weekend!
Did the Homebased version today. Anyone else finding these harder than the regular ones ??
3 rounds of: Run, 400 m 50 Double Unders
— then — 5 rounds of:
10 Push Press, 36 kg (2x18kg)
10 Step Back Lunges, 36 kg
10 Dumbbell Deadlifts, 36 kg
— then —
3 rounds of: Run, 400 m 50 Double Unders
Time: 19.33
I am so sore from those home workouts!