FITNESS
Warm-Up.
Three Sets:
20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)
10 seconds rest
20 seconds of Single-Arm Plank (right)
10 seconds rest
20 seconds of Hold in Bottom of Squat
10 seconds rest
20 seconds of Single-Arm Plank (left)
10 seconds rest
20 seconds of Assault Bike (build in intensity each set)
10 seconds rest
Then…
A.
Every 8 minutes, for 40 minutes (5 sets) for times:
500 Meter Row
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.
B.
OPTIONAL Hanging Challenge
Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets.
ALTERNATE AT-HOME WORKOUT OPTION – NOI 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..
200 Meter Jog at 60%
5 Inchworms
10 Divebomber Push-Ups
200 Meter Jog at 70%
20 Alternating Deep Lunge Mountain Climbers
200 Meter Run at 80%
30-60 Second Nose to Wall Handstand Hold
200 Meter Run at 80-90%
When the running clock reaches 15:00, perform the following….
Every 3 minutes, for 30 minutes (10 sets of):
100 Meter Run
10 Burpees
10 Strict Handstand Push-Ups OR Pike Position Push-Ups
When the running clock reaches 50:00, perform the following…
Three sets of:
20-30 Band Pull-Aparts
15-20 Banded Hammer Curls
10-15 Banded Lateral Raises
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.