FITNESS
Warm-Up.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
and then, complete (not for time):
Four sets of:
400 Meter Run
1-5 Ring Muscle-Ups
Goal is to move through at an easy pace while focusing on quality reps.
If you don’t have ring muscle-ups, then please do one of the following:
Feet on Floor
Feet on Box
Calves on Box
Strict Pull-Ups
Then…
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
400 Meter Run
30 Push-Ups
20 Alternating Reverse Lunges with Farmer’s Carry
10 Strict Pull-Ups
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
When the clock starts, perform:
Three sets of:
60 seconds of Run/Bike/Row/Swim (Yes, we have coached people doing the workouts at a lake!)
60 seconds of Plank Hold from Elbows
30 seconds of Downward Dog Stretch
60 seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
30 seconds of Death March
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run
15 Backpack Deadlifts
10 Strict Handstand Push-ups
Rest until the running clock reaches 25:00, and then…
Complete as many rounds and reps as possible in 7 minutes of:
20 Russian Backpack Swings
15 Push-Ups
100 Meter Run
When the running clock reaches 38:00, perform the following…
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1 – 10-15 Split Stance Romanian Deadlifts (Right Leg Forward)
Station 2 – 10-15 Split Stance Romanian Deadlifts (Left Leg Forward)
Station 3 – 10-15 Bent-Over Rows
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.