PERFORMANCE
Warm-Up.
Static Hang x As Many Seconds As Possible
Full Body CARs
Static Hang x 3 minutes in as few sets as possible
Followed by…
Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Dead Bugs x 20 reps
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds
Then…
*Step 1*
Pick one with its corresponding distance:
*Assault Bike 250/200 Calories
*Row 5,500/5,000 Meters
*Run 3.1 Miles or 5000 Meters
*Ski Erg 250/200 Calories
*Concept 2 Bike Erg 11,000/10,000 Meters
*Step 2*
Pick your next movement grouping…
*Option 1 = 5 Burpees + 10 Air Squats
*Option 2 = 8 Dumbell Clean and Jerks
*Option 3 = 10 Strict Handstand Push Ups
*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.
So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.
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:
Bear Crawl x 20 steps forward + 20 steps backward
Dead Bugs x 20 reps
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds
Then…
*Step 1*
Pick one with its corresponding distance:
Assault Bike 250/200 Calories
Row 5,500/5,000 Meters
Run 3.1 Miles or 5000 Meters
Ski Erg 250/200 Calories
Concept 2 Bike Erg 11,000 or 10,000 Meters
*Step 2*
Pick your next movement grouping…
Option 1 = 5 Burpees + 10 Air Squats
Option 2 = 8 Dumbell Clean and Jerks
Option 3 = 10 Strict Handstand Push Ups
*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.
So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.
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
Did a partner version of this.
Partner A runs 800m.
Partner B does the following while A runs.
– 3 BMU
– 5 burpees + 10 Air squats
– 8 DB c&j
– 10 pull ups.
Partner B rests until A returns then switches.
We did 4 rounds in 32:48. We were planning to do six rounds, but we threw in the towel after 4 rounds. It would have taken another 16 min or so.
Row 5.5k
Every 3 mim 10 stric HSPU
27 min total
Warm up done
Mixed it up a bit and did 11km on my hand bike along with 5 burpees and 10 air squats every 3 mins
28.20
When I looked at the computer at the end I’d burnt 433cals so a little over the 250! Anyway was good fun to mix it up a bit on a Sunday!
Today ride a road bike 40km 1200m+ in 1:30h
Ran the 3.1 outside with 72, 50# alternating clean and jerk done at the end
34:34 with option 2
The Vegas heat is making its way back in.
Did yesterday’s. Might do this one tomorrow.
A. 85, 95, 105, 115, 125, 135, 140, 145, 150, 155, 160 – f x2
B. I hate this work out.
5 + 3 PC Rx.
Ouch.
Does anyone remember the last time we did it?
You might hate it, but you moved through it well! You’ll enjoy today’s workout!
This was a fun one!
I ran this as 12 rounds of 400m runs, and I cycled through the options 4 times each. First run was 600m. All outside.
44 lb kb for c+j, like pushups off of a box.
35:52
Runs were all 2 minutes or less with a few short rest before or after the option work. Great workout for a nice sunny day!
I wish you had done this first!!! The weather is so beautiful and it would have been a great day to run outside…but never thought about doing it like you did. Awesome work Mike!
Love it! Might try to do it as a partner wod tomorrow.
A.
Step 1 – Run 5000m (obviously had to use the treadmill for this one)
Step 2 – I cycled through each of them Burpees + AS, using 25# for DB C&J and doing Kipping HSPU
Total Time – 29:01
Time running – 22:38 + 9 pauses on the 3min’s
8mph for about the first mile, then 8.2 for about the next 1.5 miles, the 8.4 the last 900m
***I really enjoyed this one…I actually feel VERY relaxed now!
Great work! This was a fun way. Enjoy the rest of the weekend!
So can I choose different option #2 each time? Or the same one all the way through?
That would be a fun way to work through it. I think I’ll cycle through them! I wouldn’t have thought about that otherwise.
Working out from work again with my 40# DB…
Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
Rest 60 seconds
Every 1:30 x 6 sets (3/leg)
7 Bulg split squats bottom half
7 Bulg split squats top half
7 Bulg split squats full ROM
All done at body weight
AMRAP 15:
50 air squats
7 HSPU
14 Alt DB power cleans (40# DB)
every 3 minutes including @ 0:00 run 200m
4 rounds + 35 squats
(All movements UB)
3 sets:
10 hollow rocks
10 Superman’s
A wod that suits me pretty well ? Rx
Option 1: 250 cal assault bike, every 3 minutes: 10 strict handstand push ups
19.48
Held a watts count of 345-359 mostly but increased to mid-400s in the last round, and most shpu at 8-2 (first 2 rds unbroken)
Great work man! That’s a blazing time!
Thanks Mike! I like the assault bike, and the strict handstand pushups took on average 30 seconds or less. I’m sure I went for the “shortest” option. Had i ran or rowed, the time would have been very different!
Quick time! ?