A.
Complete rounds of 18, 14 and 12 reps for time of:
Calories of Assault Bike
Aternating Dumbbell Hang Clean & Jerk (35-50/25-35 lbs)
(keep these light and efficient)
Rest until the running clock reaches 6:00, and then repeat. Breathe exclusively through your nose throughout this entire portion including the rest period. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Handstand Push-Up Progressions
If you are not familiar with the process of handstand push-up negatives, please watch this VIDEO.
One set of:
Handstand Push-Up Negatives to 4″ Deficit x 10 reps @ 40A1
*If you do not have enough strength to set your head down softly default to either a 2″ deficit or no deficit at all until it is safe.
Rest 30 seconds, then. . .
One set of:
Strict Handstand Push-Ups x 5-10 reps
*Aim for the higher end of the reps, but don’t go to failure.
Rest 60 seconds, then. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Box Bridged Handstand Push-Ups to 4″/8″ Deficit x 8-10 reps
Interval 2 – Reverse Snow Angels x 30 reps (fast)
Immediately followed by. . .
For 60 seconds, perform one set of:
Wall-Facing Handstand Shoulder Shrugs x max reps
C.
Ring Dip Progressions
Every 45 seconds, for 3 minutes (4 sets) of complex:
Full Support Hold x 15 seconds + Catch Position Hold
x 10 seconds
*Do not drop between movements. Move from the full support directly into the catch position via ring dip negative.
Followed by. . .
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Dynamic Ring Dips x 6-8 reps
*Be sure to get deep into the bottom of your dip by keeping your torso vertical. Utilize your feet as necessary to drive out of the catch position.
Interval 2 – Catch Position Dips x 8-10 reps
Followed by. . .
One set of:
Ring Dip Negatives
x 8 reps @ 51A1
D.
Every 3 minutes, for 12 minutes (4 sets):
Tempo Back Squat x 5 reps @ 51X1 @ 50-65% of 1-RM Back Squat
E.
Against a 2-minute running clock…
8 D-Ball or Sandbag Over the Shoulder (150/100 lbs)
Max Calories of Bike Erg or Assault Bike
Rest 60 seconds and repeat for a total of TEN sets.
Goal is to get through the D-Ball or Sandbag Over Shoulder in 60 seconds, then score as many calories as possible. If you do not have access to a D-Ball or Sandbag, perform 8 Devil’s Presses (50/35 lb DBs).
A. Done 3 rounds 45# and row
B. 10 Hs negatives
D. 205
E. 8 double db hang clean thruster 45# / row
26 25 24 24 23 24 24 26 25 27
A. 5:14/5:00 (40#)
B. Done
C. Done
D. 155#
E. 10/9.3/10.1/10/8.2/8.9/5.8/5.2/5.6/9 (150# SB) Rx
A. Done
B. Done; no deficit on everything.
C. Done
D. 125Kg across all
E. Done with bike ERG and DP 50# DBs
19/24/23/24/24/25/24/25/26/23
Total – 237
Away from home so no sandbag but I LOVE seeing heavy SB programmed.
You missed out on the sandbag fun! Hope you’re having a fun trip!
A) done 6 something- I forgot to write my time. This was a fun little one
B) done
C) done
D) done 155/155/170/170/170
E) done w devil press 18/19/20/18/17/18/17/19/18/18 echo
Thanks Tino! Hope your day was awesome
? ???✅
A) ✅
B) ✅ no deficit 1 abmat
C)✅
D) 125/140/140/140
E) 80# sandbag
16/15/14/14/14/15/14/14/13/14
Had to do outside in the sun class started slowed me down a bit ?
? ?
I definitely had to convince myself to keep going after the 5 th round each round after… the struggle was real ??
A) ✅ fun!
B) ✅ love these days used 2” deficit
C) ✅
D) didn’t have time ☹️
E) Only able to complete 5 rounds due to timing. Used 25# DBs for 8 Devils, followed by calories on rower…
E1 – 20cal
E2 – 19cal
E3 – 18 cal
E4 – 18cal
E5 – 18cal
Pretty damn consistent. Good job getting in what you could!
A: ✔️
B: ✔️ No negatives. Didn’t have anything to use. 40 handstand shrugs
C: no rings at the home gym so skipped this part
D; 140x5x4
E: Used 40# DBs and did roughly 200m runs
Glad you could get in the majority!
A. done with rower and 30# db
B. done with scaled handstand push-ups (toes on 24″ box)
C. I don’t have access to rings right now, so I did the progressions with push-ups instead
D. 100#, 110, 120, 130–these felt really solid today! I’m loving the tempo sets
E. scaled to 8 devil press and AB cals, only had time for 5 rounds
1.10.5
2.11.1
3.10.8
4.10
5.10.8
not the highest numbers, but the AB is a weakness that I need to work on so I’ll keep working on keeping my power output up!
Glad it was a great day in the gym!
A.
High knees sub (36s, 28s, 24s)
Hang clean & Jerk – Rx
B.
Inverted shoulder press for these, was smoked on the shoulder shrugs
Box bridge was more of a slight lift than a hold, no pushups from this position for me.
C.
Green band (50-125 lbs asst) – triceps were smoked
D. 115 lbs
E. Only had enough time for 5 rounds
2 x25 lbs Devil Press
Jump rope sub – 60s – r1 & 2, 49s – r3, r4, r5
It is a tough position to hit in itself.
A: 30
B & C: 10x uglier than the videos & scaled
D: 165
E: 10-12 cals/R (30s DB)
Hey but you got through them and just keep working on the technique
A. Done, this felt good today
B. Done
C. Skipped, no rings
D. 125
E. With 25lb DBs and AB, 14/10/13/13/13/13/13/13/10/12
Need to try to get that gymnastics work in!
A.done db 17,5kg
4:58 / 5:20
B.done
C.done
D.done 65kg
E.done dbs 17,5kg devil press and assault
12/17/19/19/19/18/18/16/17/15
Found your groove after that first set!
A) 4:29 and 3:59
B) Done
C) Done
D) Done @ 80 kg (Max is 130 kg)
E) Scaled to 100 lbs (Maybe too light, but had no 125 lbs Ball)
1: 26 Cal
2: 26 Cal
3: 26 Cal
4: 27 Cal
5: 27 Cal
6: 28 Cal
7: 28 Cal
8: 28 Cal
9: 27 Cal
10: 29 Cal
All sets were on Bike Erg
this was the worst workout you have ever made! I was so close to pack my things and walk away…????
Quit your whining, You crushed it! ????
Complete rounds of 18, 14 and reps for time of: Calories of Assault Bike Aternating Dumbbell Hang Clean & Jerk 14 kg Rest until the running clock reaches 6:00, and then repeat. B. Handstand Push-Up Progressions One set of: Handstand Push-Up Negatives to 20 kg barbell Deficit 2x 5 reps @ 40A1 Rest 30 seconds, then. . . One set of: Strict Handstand Push-Ups x 5 reps Rest 60 seconds, then. . . Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – Strict Handstand Push-Ups to 20 kgs barbell Deficit 4 3 2 reps Interval 2 – Reverse Snow Angels x… Read more »
Consistent! ??
Howdy!
A. Done with 50 lb DB: 5-15, 4:55.
B. Box bridged was with no deficit. And that was hard enough ?. 20 shoulder shrugs.
C. Done.
D. 200-265 lbs.
E. 17-18-17-16-17-16-15-15-17-19 cals (167 cals total).
Have a great day!
Started to feel sorry for yourself on 7 & 8 set but finished strong ?
A. 4:45/4:20
B. Done
C. Done
D. 225×2/245/255
Again loved squatting today lol
E. RX 150# sand bag and assault bike..wish I had my bike erg here for this!
27/22.5/21.5/20.8/20.8/
20.9/21/20.6/20/23
Total cals = 218.1
Loved using the sandbag today
Atta boy! I’ll be sure to incorporate sandbags more often. Great piece of equipment but many don’t have one ?
I know but everyone should! I sneak it in on my own sometimes just a bonus when it’s on the menu!!
A) 20kg db 4:46 4:53
B) rx done
C) rx done
At this point i was already tired and sore from yesterday haha
D) done, last set w/ 95kg (kept it mostly light because of the lower back, but happy with the last round)
E) did alternating bike erg and assult bike, it was more “fun” and not too monoton and 8 devil press w/ 22.5kg db
1-3-5-7-9 rounds bike erg: 24-23-20-18-16 cals
2-4-6-8-10 rounds assault bike: 20.2-19-17.3-16.5-18.5 cals
Damn it looked fun, but almost got me. Nice ladder downwards on the cals tho
A) Done with 35 just moved here
B) Done
C) Done
D) 225/235/245/245
E) With 125lb Dball:
20, 17, 18, 14, 15, 15, 15, 13, 13, 15
This was awful lol zero fun
Damn spell check, I know you meant “awfully fun” 🙂
Lmao something like that
A. 12:10 (25 lbs)
B. Handstand Push-Up Progressions – Done
C. Ring Dip Progressions – Done
D. 35 kg (50%)
E. Against a 2-minute running clock:
8 D-Ball Over the Shoulder (70 lbs)
Max Calories of Bike Erg:
15/ 18/ 16/ 16/ 16/ 16/ 17/ 18/ 18/ 19
Well you are supposed to get tired haha Glad to see you stayed in it and kept pushing but dont be afraid to push it early too
A. 35# 1 round was enough, took all 6 minutes. B. x10. x8. 8/30 10/30 8/30 (kicking up into these were frightening lol, hoping i did them right. i have a video if there is anywhere to post it.) x38. C. x4. x8/8 x6/8 x6/8. x6 D. 50% was plenty today 4×5. Happy that i can ease back in this week while still using programmed percentages! E. I may not have hit the most calories each round, but im SUPER happy w/ my effort here. Alone, no music, 30 minutes straight of a sustainable/repeatable effort. Not sure who i was… Read more »
Assault bike for cals.
Good to see you working it back up!