PERFORMANCE
Warm-Up.
3-5 minutes of Foot Mobility Drills
Followed by…
Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement demos from 0:00-1:15 on this video)
Followed by…
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Then…
Every 8 minutes, for 40 minutes (5 sets) for times:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Push-Ups
If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but still earn 60 seconds of rest.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For time:
Three rounds of…
50 Double-Unders
30 Mountain Climbers
10 Down-Ups
Immediately followed by…
Five rounds of…
5 Push-Ups
20-Foot Side Shuffle (Left)
5 Push-Ups
20-Foot Side Shuffle (Right)
Immediately followed by…
Three rounds of…
50 Double-Unders
30 Mountain Climbers
10 Down-Ups
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
Here’s a Cool Down Movement Flow from our “Mind Muscle” team to try!
New location in a lovely campsite on the west coast of ??. Today’s out in the field workout done ?
Made my own warmup up, bit of stretching and jump rope work done.
Then 3 rds for time
50 DU’s
30 mountain climbers
10 down ups
5’45
5 rds of
5 push-ups
20ft side shuffle left
5 push-ups
20ft side shuffle right
Then same as first part
5’53
Total 14’53
Short and sweet so did-
Travis core workout #15
Mobility Mobility Mobility!! Great WU! A. E8M for 24 min (3 rounds) 350m Run 30 WB shots @ 14# – 20/10, 15/7/6/2, 10/7/6/4/3 350m Run 30 Push Ups – 15/10/5, 10/10/5/5, 10/5/5/5/5 ***Round times – 6:43 / 7:11 / 7:41 B. 3 rounds for Quality GHD Sit Ups x 10 @ 25# GHD Glute/Ham raises x 10 Side Plank Hip Dips x 10 each side Face down hamstring curls x 10 @ 35# DB between feet Strict hanging knees to elbows x 10 (sup grip at 90 degree hold) Leg Press x 10 (first round narrow @ 195#, second round… Read more »
Nice work on the metcon! That one looks fun. I might hit it tomorrow. I like the extra ab work. Was that a blog entry or one you put together?
That metcon is anything but fun! That run after WBs is like a baby giraffe walking for the first time! The ab work was just something I wrote up. Wanted to hit the hams and glutes a bit and abs…soooo.
I loved the warm up. I’ve been doing the foot mobility and the calf/shin mobility a few times a week…what a difference it has made! I spend a lot of time on mobility and stretching..usually 30-45 min a day.
Haha. I love that description! I know the feeling too. Maybe I’ll hold off 😉
Great news on the calf/shin mobility improvements!