May 2, 2020 – Performance and Limited Equipment Workouts

Performance Workout
A.
Seven rounds for time of:
30 Double-Unders
8 Alternating Single-Arm Dumbbell Devil’s Press (50/35 lbs)
12 Alternating Reverse Lunges with Goblet Hold (50/35 lbs)
Rest 60 seconds

Rest 60 seconds, and then…

For time:
90 Double-Unders
24 Alternating Single-Arm Dumbbell Devil’s Press
36 Alternating Reverse Lunges with Goblet Hold

B.
Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring

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.

Seven rounds for time of:
30 Double-Unders
8 Alternating Single-Arm Dumbbell Devil’s Press
12 Alternating Reverse Lunges with Goblet Hold
Rest 60 seconds

Rest 60 seconds, and then…

For time:
90 Double-Unders
24 Alternating Single-Arm Dumbbell Devil’s Press
36 Alternating Reverse Lunges with Goblet Hold

Three sets of:
Medicine Ball Hamstring Curls x 10-12 reps
Rest as needed
Side Plank x 45-60 seconds each side
Rest as needed

*Medicine Ball Hamstring Curls can also be perform with a paper plate on carpet or a towel that will slide well if you are in a garage or hard smooth flooring

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

Coaches Note: Today’s intention is to find your pace. You will get seven rounds to pay attention to your breathing and movement quality – and you may notice a little burn in your muscles too. Once you clear that hurdle you’ll be well-prepared to attack the chipper. Use the early rounds to find out how you will be able to move through larger chunks of reps at a time without stopping.