FITNESS
Warm-Up.
Followed by…
Then…
A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps @ 2111 (Left)
Station 3 – Landmine Row x 8 reps @ 2111 (Right)
Station 4 – Hollow Hold/Rock x 45 seconds
Station 5 – Farmer’s Carry x 45 seconds (heavy!)
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
400 Meter Run
20/15 Calories of Assault Bike
These should be sprint intervals…go hard and use your rest periods to recover and repeat.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
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.
When the clock starts, perform…
Two sets of:
90 Second Run/Bike/Row
60 Plank Hold from Push-Up Position
30-60 Second Bottom of Squat Hold
5 Divebomber Push-Ups
20 Alternating Deep Lunge Mountain Climbers
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 12:00, perform the following…
When the running clock reaches 12:00, perform the following…
Every 4 Minutes, for 24 Minutes (6 sets) of:
200 Meter Run or 30 Speed Skaters
12-16 Backpack Thrusters
Max Reps Backpack Devil’s Press Until the THREE Minute Mark of Each Round
Rest the Remainder of the Interval
When the running clock reaches 40:00, perform the following…
Three Sets of:
30 Seconds of Backpack Good Mornings
Rest 30 Seconds
30 Seconds of Backpack Sumo Deadlifts
Rest 30 Seconds
60 Seconds of Supine Leg Lifts
Rest 60 Seconds
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.