PERFORMANCE
Warm-Up.
“Mind Muscle” Segmented Cat-Cows x 10 reps
“Mind Muscle” Hamstring Stretch w/ Eccentric Loading
“Mind Muscle” Thoracic Iso Holds
Followed by…
Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps
Then…
A.
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders
Note times for each set, then total them, aiming for the lowest possible working time across the five sets. Compare your results to February 10, 2020.
*Here are some tips on deadlift cycling.
B.
OPTIONAL Midline Accessory Work
Three Sets of:
Pallof Press x 10 reps @1111 (right side)
Pallof Rotations x 10-15 reps (right side)
Pallof Press x 10 reps @1111 (left side)
Pallof Rotations x 10-15 reps (left side)
Support in Rings x 30-60 seconds
Rest 60 seconds
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Complete as many rounds and reps as possible, at 70-75% effort, in 10 minutes of:
50-Foot Side Shuffles
20 Single-Leg Lateral Hops Each Leg
10 Alternating Single-Leg Airplanes
5 Inchworms
10 Tuck Jumps
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 28 minutes (7 sets of):
Station 1 – 30 Seconds Max Calorie Bike or Row OR Side Shuffles
Station 2 – 30 Seconds Max Reps Russian Kettlebell Swings
Station 3 – 60 Seconds Max Reps Burpee Tuck Jumps
Station 4 – Rest
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets of):
Station 1 – 20 Band Pull-Aparts
Station 2 – 6-8 Right Leg Bulgarian Split Squats
Station 3 – 6-8 Left Leg Bulgarian Split Squats
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.
Nice
TWT-19:49
106 degree weather hurt me something good.
Isn’t it terrible?! Make sure you’re staying hydrated and taking it a little easier than normal!
Subbed running for the row because it’s slipping into fall and it was a beautiful night here in AK. We have maybe two weeks left of “warm weather”. Got to take advantage of it.
3:29, 3:30, 3:31, 3:25, 3:26 = 17:21
Last time I had major issues with the DU. This time I had 1 trip in the first rep of the first round. The rest were UB.
DL. Were 10/5 all rounds.
I was dying. But felt good.
Seriously dying! I feel your pain. Glad you got to enjoy the nice evening.
A. 3:16, 3:27, 3:42, 3:42, 300m and stopped
I could list multiple excuses for why I had to stop but overall I just didn’t have it. Until next time.
This one destroyed my soul last time we did it. Not sure why. It was better with the run this time.
A. Rx: 4:27, 4:42, 5:00, 4:13, 4:23
The main issue was trips which is why rounds 4 and 5 were the fastest. Those were the cleanest rounds.
Deadlifts were: 12/3, 12/3, 8/7, 12/3, 11/4
Rows were all steady 1:56-1:58
This was a good one after a few busy days away.
3:54, 4:05, 4:18, 4:27, 4:59. Left hand ripped on the final round, too much perspiration in the mix ?. Deadlifts done as quick singles, just seems like the smarter play as I get older.
Good 1st workout back after a 2-week illness hiatus.
My hand is on the verge of rippng to. Ugh! Welcome back!
3:18/3:32/3:30/3:35/3:42=17:37
9 seconds faster than February, quite the improvement ? I wrote back then that this workout kicked my ass, still feel the same today!! Such a sneaky hard one.
Incredible work Anika!!
Amazing improvement! You’re crushing it lately!
Back at it after week off (lots of yard/landscape work so got poison ivy now ?). Knee is a lot feeling better.
1- 4:15
2- 4:33
3- 5:35 (hit the wall, broke on DL)
Had unplanned 15 min break after Rd 3 (family)
4- 5:15
5- 5:05
DL were a lot harder than expected. Felt like I was holding on for dear life to go unbroken.
Nice work everyone!
Great news on the knee! Solid workout today, Eddie!
Thanks, Michelle.
Fantastic WU…Thank you for all the extra Mind Muscle “WORK”! A. E6M for 30 min – 4:18 / 4:05 / 4:04 / 4:05 / 4:30 = 21:02 (2:10 faster than in Feb!!!!) 500m Row – 2:11 / 2:12 / 2:14 / 2:16 / 2:20 15 Deadlifts @ 155# – 10/5, 11/4, 12/4, 13/2, 10//5 50 DU – 4 trips/UB/UB/UB/3 trips B. Please tell me I’m not crazy…when I printed the workout at 3 am there was an Optional Booty Finisher… 3 Sets Banded March x 3 min (the first round of these felt like an eternity!!!) Rest 10s BB Glute… Read more »
Great work Candy going over 2 mins quicker than Feb ?!!! Where do you recon you shaved most of the time off, row times look pretty good??
My row times were slightly better…rowing is always my down fall in a metcon. Im so short..and i just can not sustain a good pace for more than 400-500m. But my DU definitely went WAY better! I felt like my transition time was decent as well…u know every second counts..what feels like a 3s transition is usually 10-15s or more…so i tried to hold myself accountable for just moving along.
You’re not crazy! At least not about the booty finisher…haha. I moved it to Thursday and put this one in today instead. Glad it helped your back though!
That’s a significant improvement! Way to go, and you cycled through the deadlifts so well! I would have been looking for B because I saw it last night too. In the end, I didn’t have any time left so I”ll look forward to this on Thursday.
Subbed in 205# deadlifts and 100 SU
R1: 5:20
R2: 5:20
R3: 5:40
R4: 5:15
R5: 5:20
500m rows @ 2:00 – 2:05
Deadlifts in sets of 2 – 5
Shame to have missed the gym workout, looked like fun!! Out in the field workout done, may be the last for a while as rain is forecast for the next week!! Did my own warm up today with some stretching A. AMRAP 10 mins 50ft side shuffles 20 lateral hops e/l 10 alt single leg aeroplanes 5 inchworms 10 tuck jumps 5rds B. EMOM 7rds 30 secs side shuffles 30 secs max reps KB swings 60 secs max reps burpee tuck jumps 60 secs rest 1. 17, 16 2. 18, 18 3. 17, 18 4. 18, 18 5. 18, 18… Read more »
Al, let me tell you that I didn’t find it very fun at all! But a great accomplishment to start the week! 🙂
Ha ha ? Michele, looked like my kind of workout!! Good job ?
Who empties the tank out and then decides to do heavy BSS?? Holy smokes Al!!
Ha ha Candy, yea good point!!! I thought I was cheating myself on the first set as it felt too easy, so decided to pick up a couple of KB but by the last set on grass they were starting to get a bit trickier!!
I’m back. I had to take a month off. I tweaked my knee really good. Starting to integrate higher intense training.
A. 16:31 twt
*subbed dual single leg deadlift with 53’s. 8 each leg.
B. Done
Welcome back! Is the knee all healed or are you still working around it? What did you do to it?
I’m definitely working around it. Healing up. Trying to be smart. Thanks for the reach out. I appreciate it.
Let me know if you ever need ideas. I am a fellow (and longtime) knee-modifier myself.
Okay thanks!
A.
10 straight leg sit-ups
10 stiff leg sumo 135
10 rotation ball slams 20 lbs
B. Emom 6 min 5 rounds
Run 500
15 deadlift 185 (3×5)
50 du (tried to do 30-20 but had mess ups)
1 4:00
2 3:43
3 3:43
4 4:03
5 4:10
Total 19:39
Nice work Jeremy!!
Thank you!!