December 19, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds

Followed by…

Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps

Followed by…

Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps

Then…

A.
In teams of two, each member must complete the following for time:
Row 1000 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs

After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…

B.
In teams of two, each member must complete the following for time:
Run 800 Meters
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (32/24 kg)

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

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.

For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

Followed by. . .

Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders

Followed by. . .

Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row

NO EQUIPMENT SUGGESTIONS:

Double Unders – Substitute Lateral Line Hops

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

*Use the “Mind Muscle” Video Playlist for ideas!