PERFORMANCE
Warm-Up.
10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
Followed by…
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Band Resisted Walking Plank (right)
30 Seconds Band Resisted Walking Plank (left)
(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)
Then…
Every 2 minutes, for 30 minutes (3 sets):
Station 1 – 400 Meter Run
Station 2 – 15 Strict Pull-Ups
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 30 Wall Ball Shots (20/14 lbs)
Station 5 – 20 Toes to Bar
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.
When the clock starts, perform…
Two to Three sets of:
2 Minute Jog
60 Second Push-Up Plank Hold
60 Seconds of Sampson Pulses Each Leg
30 Seconds of Russian Baby Makers
60 Second Wall Sit
Rest 30 Seconds
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
40 Kettlebell Swings
20 Push-Ups
20 Dumbbell Overhead Alternating Lunges (10 Each Arm)
NO EQUIPMENT SUGGESTIONS:
Kettlebell Swings – Substitute Plank Position Pike Jumps
Dumbbell Overhead Alternating Lunges – Substitute Bodyweight Alternating Lunges
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.
Done with V Ups instead of T2B
Yowza
Every 2 minutes, for 30 minutes (3 sets):
Station 1 – 500 Meter Row
Station 2 – 15 Strict Pull-Ups
Station 3 – 25 Calories of Assault Bike (scaled)
Station 4 – 30 Wall Ball Shots (9kg)
Station 5 – 20 Toes to Bar
A. Done as every 10 min for 30 min 400m TM run – 2:18 / 2:13 / 2:07 10 Strict Pull Ups – all singles with pull to collar bone 20 Cal AB – 2:05 / 2:05 / 2:27 (wheels really fell off in last round on AB) 20 WB shots – 10/10, 10/10, UB (done inside to 8.5′ target) 20 T2B – all UB Round times – 8:45 / 8:23 / 8:30 B. 3 Min Banded March followed by 2 rounds for quality 30 Crunches with feet against wall 30s Single leg wall sit (each leg) 60 Alt standing… Read more »
It’s snowing here and I don’t have an AB.
Three rounds
4 min rowing 70 cals
2 min 30 wbs
2 min 15 strict pull-ups
2 min 20 t2b
The last round I just got 65 cals and 15 wbs.
Have a good weekend friends!
Nice work Mike! I definitely needed to modify this one for the sake of time as well as my arms have felt all beated up this week…not recovering very well or fast..so trying to take it easy on them. Enjoy your weekend!!
Good work to you too! Good job scaling the workout as well to be smart. I’ve felt similarly over the past couple of weeks. Enjoy the game!