March 13, 2020 – Competition

I realize that there are a lot of gyms closed across the world in light of the current situation with the Coronavirus. Below is a fun workout you can do with limited equipment. We will do our best to post workouts like this for those who want to stay active and keep moving during this crazy time! Stay safe and keep training hard!

Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
https://www.youtube.com/watch?v=6SePBwnOA0Y&index
Minute 2 – Hamstring Floss x 10 reps per leg
https://www.youtube.com/watch?v=bjommP8On20&list

Minute 3 – Russian Baby Makers x 10 reps
https://www.youtube.com/watch?v=GiKENv5Rgqg&list

Minute 4 – Rocking Box Bridges x 4-6 reps (slow and controlled)
https://youtu.be/gEVlZ5YEwNE

Three sets of:
Ring Rows x 12 reps @2111
Rest 30 seconds
Single Arm Dumbbell Press x 10-12 reps each arm
Rest 30 seconds
Dumbbell Lateral Raise x 15 reps
Rest as needed” “Complete as many rounds and reps possible in 20 minutes of:
10 Burpees
15 Sit Ups
20 Alternating Jump Lunges

*If you have access to a rower or assault bike then perform:

Complete as many rounds and reps possible in 20 minutes of:
20/15 Calorie Row or Assault Bike
15 Alternating Jump Lunges
10 Burpees
15 Sit Ups

Cool Down:
Couch Stretch x 45 seconds each side
Sit and Reach x 60 seconds

Main Session:

A.
Against a 12-minute running clock complete…
Four rounds of:
20/15 Calorie Row
15/10 Calorie Assault Bike

Immediately followed by. . .

Max Alternating Dumbbell Snatches (50/35 lbs) in remaining time.

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.

B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 85-95% of 1-RM Clean & Jerk

C.
Every 2:30 minutes, for 10 minutes (4 sets) for times:
12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead

Set 1 @ 50-55% of 1-RM Clean & Jerk
Set 2 @ 55-60% of 1-RM.
Set 3 @ 60-65% of 1-RM
Set 4 @ 65-70% of 1-RM

Finish each set as quickly as possible and note times for each.

D.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

E.
Five sets of:
Nose-to-Wall Handstand Push-Ups x 5 reps
Nose-to-Wall Handstand Hold x 30 seconds
Strict Ring Pull-Ups x 10 reps

Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly between stations.