Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 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…
Every minute, on the minute, for 30 minutes (5 sets):
Minute 1 – 60 seconds of Assault Bike or Ski Erg
Minute 2 – 45 seconds of Strict Pull-Ups
Minute 3 – 30 seconds of Strict Handstand Push-Ups
Minute 4 – 60 seconds of Rowing or Bike Erg
Minute 5 – 45 seconds of V-Ups
Minute 6 – 30 seconds of Russian Kettlebell Swings
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 as many rounds and reps as possible in 5 minutes of:
50 Double-Unders
10 Backpack Ground to Overhead
15 Hand Release Push Ups
20 Goblet Squats
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 5 minutes of:
10 Jumping Lunges
10 Alternating Reverse Lunges
30 Sit-Ups
Rest 2 minutes, and then repeat both portions again. This workout will take 26 minutes to complete once you start the clock on the first 5-minute AMRAP.