At-Home Workout (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 sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1 – 8 Backpack Sumo Deadlift High Pulls + 10 Backpack Bearhug Lunges
Station 2 – 200 Meter Run OR (20 Bicycles + Hollow Hold the remainder of the minute)
Station 3 – Rest
When the running clock reaches 40:00, perform the following:
Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single Leg Hip Bridge each Leg
Rest 30 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.
Coaches Note:
Today’s intention is to double our work to rest ratio. Both Station 1 and Station 2 will likely take you close to their full minutes, so you will be working for two minutes and resting for one. In order to stay ahead of the clock, you will have to move quickly during the working minutes, and be ready to transition as soon as the minute finishes. During the rest minute a good goal to shoot for is to try and get back to where you can inhale through your nose and exhale through your mouth.
At-Home Workout (Limited 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 sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1 – 10 Alternating Dumbbell Hang Clean and Jerks + 10 Goblet Lunges
Station 2 – 200 Meter Run OR 18/12 Calorie Bike/Row
Station 3 – Rest
When the running clock reaches 40:00, perform the following:
Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single-Leg Hip Bridge each Leg
Rest 30 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.
Coaches Note:
Today’s intention is to double our work to rest ratio. Both Station 1 and Station 2 will likely take you close to their full minutes, so you will be working for two minutes and resting for one. In order to stay ahead of the clock, you will have to move quickly during the working minutes, and be ready to transition as soon as the minute finishes. During the rest minute a good goal to shoot for is to try and get back to where you can inhale through your nose and exhale through your mouth.
Primary Training Session
A.
Four sets of:
5 Seated Box Jumps
5 Broad Jumps
15 seconds of Assault Bike @ 100%
Rest 90-120 seconds
B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest 60 seconds, and then…
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
C.
Every 2 minutes, for 14 minutes (7 sets):
Power Clean + Power Jerk
*Sets 1-2 = @ 75% of 1-RM Power Clean
*Set 3 = @ 80% of 1-RM Power Clean
*Sets 4-5 = @ 85% of 1-RM Power Clean
*Set 6 = @ 90% of 1-RM Power Clean
*Set 7 = @ 95% of 1-RM Power Clean
D.
For time:
20 Back Squats @ 225/135 lbs
150 Double-Unders
15 Back Squats @ 255/155 lbs
100 Double-Unders
10 Back Squats @ 275/175 lbs
50 Double-Unders
E.
Every 6 minutes, for 24 minutes (4 sets) for times:
400 Meter Run
20 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit
These should be sprints! Go hard, then try to recover as best as possible before the next interval and then go hard again. Note times for each set, but I want to see full effort for each of the four sets.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Take 20 minutes to build to today’s 2-RM Bench Press
B.
Three sets of:
Bench Press x 10 reps @ 65-70% of today’s 2-RM
Rest as needed
Dynamic Push-Ups to Plates x 10-12 reps
Rest as needed
Assault Bike Conditioning Option
Against a 2-minute running clock…
30/22 Calories of Assault Bike
Max Reps of Down Ups
(burpee with chest to floor, but no jump)
Rest 2 minutes, and then. . .
Against a 2-minute running clock…
30 Down Ups
Max Calories of Assault Bike
Rest 2 minutes and repeat both for a total of FOUR sets
Running Endurance Option
Eight sets for times of:
Run 200 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
Rowing Endurance Option
Every 5 minutes, for 40 minutes 8 sets) for distances:
2 Minutes of Rowing
Be aggressive on these sets, but try to maintain a consistent pace. That will mean that you need to increase your RPE over the course of the eight sets.
A. Done
B. Clean and front squat
205/115/125/136/140-145/150/155/160/160
C. 125/125/135/140/145/150/155 (probably a squat clean)
D. Deadlifts at 155/185/225 instead of back squats.
6:31
E.2RM floor press 160
F. 3 sets 10 floor press at 105/ 10 dynamic pushups
PM
E8MOM x 4
400m run
20 KBS at 24kg
10 SHSPU
15 cal assault
3:38/3:28/3:24/3:24
Nice work Lara! Fun start to the week!
A) Done
B1)215/225/245/265/280
B2) 295/305/315-called it, taken er easy on the back.
C) 185/195/205/215/220/230/240
D) 11:46- pulled back and didn’t push into it 185/215/235
E) 4:27/ 4:21/ 4:09/ 4:11 on Assault runner.
Solid days work!
Moving well and feeling good on a Monday. Continue to be smart with your back!
A. Done
B. @135,145,155,165,180
190 200,205,205,205
C. X
D. 7:05 loved this!
3×10 glute ham raises
So am pretty happy finally got into a specialist for my wrist, didn’t do much today but am gonna get an MRI (finally)! And then am going back!
Finally!!! Excited for you to get to the bottom of it and move on!
PM Session:
A.
Every minute, on the minute, for 6 minutes:
Dead-Stop Front Squat x 1 rep @ 95% of your 1-RM Dead-Stop Front Squat – 265
B.
Every 2 minutes, for 10 minutes (5 sets):
2 Power Cleans + 1 Power Jerk
*Sets 1-2 = @ 75% of 1-RM Power Clean – 205
*Sets 3-4 = @ 80% of 1-RM Power Clean – 215
*Set 5 = @ 85% of 1-RM Power Clean – 225
C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 3 reps @ 2-4% heavier than last week – 295
Seems like the steady state lower intensity work plays well into your second session!
B. 185/200/215/230/245/260/270/280/285/295
C. 185/195/210/220/230
D. 6:16. 1 trip on the 150 dubs, everything else unbroken. This was fun ?
E. 3:20/2:53/2:53/2:55…we ran too far the first round lol after the first round the runs were like 1:45-1:55. 2 sets on my c2b, except the last round 3 sets and unbroken HSPU.
Can we have more workouts like the back squat one please..? ?
Haha! Noted…:)
Great work! That’s a damn good start to the week!
Big day of workout´s today!.. PM session: 10 km run AM session: A) DONE B) 52.5-57.5-62.5-65-70 / 75-77.5- 80- 82.5-85-87.5- 90! ( did 2 extra set, when it felt so easy and legs felt good, so I went for a new 1RM @90 kg, 2.5 kg up! ) C) 47.5-52.5-55-57.5-60 kg D) time: 14.15 min! UB squats.. not good at du´s today.. E) did 800 m bike, 20 pullups (since it´s to low to take c2b , and not space for butterfly, so kipping it is), strict hspu (no deficit). round time: 3.58 / 4.07 min / 4.33 min/ 4.38… Read more »
Solid start to your days work! Now to dial in some more double under skill work. Let’s get them nailed so you can use them also at as a rest!
Yes, today they everything else than “rest”.. ??
A done
B 100/110/120/130/140/150/160/160/160/170kg
C 1-2 120kg
3 130kg
4 -5 140kg
6 150kg
7 153kg
D 7:48
20 unbroken
15 10/5
10 unbroken
E 2:37 all unbroken
2:50 all unbroken
3:07 ctb unbroken, hspu 7/3
3:24 ctb unbroken hspu 6/4
Run first 3 sets 1:42
Last set 1:49
Very happy with the ctb today and maintaining the run pace
You should be sub 7 on the squat/DU!
Still a good session but don’t be scared to push the pace!
Think i could! I just listend to your advise to be smart. But might as well just pushed through indeed. Let’s do that next time.
Yesterday: Back Squat/DUs: 6:44 UB BS, 50 DU UB 1-2 trips on the other DU sets. Today: Warm Up Done. One of my favorites Power Clean & Power Jerks: worked up to 210lbs. 2RM Bench Press: 200lbs, which is my previous 1RM. Would’ve gone up but not spotter. Conditioning: went E8MOM 400m Run, 20 C2Bs, 10 SHSPU w/2” def, 15 Cal AB 4:01, 4:01, 4:13, 4:21. Second time running outside so legs were a little heavy and a little Assault Bike Drop off but overall strong and kept the gymnastics UB. ? Fun little conditioning piece. Finished with bench press… Read more »
Solid session considering no rest day! Keep up the awesome work!
A. Done
B.60/65/70/75/80kg
85/90/95-failed/92,5/92,5kg
C.60/65/67,5/72,5/75kg
D. 8:00 B.Squats all unbroken, I broke the skipping rope several times
E.
1- 2:55 C2B UB, HSPU 1-9 no deficit
2- 2:49 C2B UB/ HSPU UB
3- 2:58 C2B UB/HSPU UB
4- 2:50 C2B UB/ HSPU UB
I am very pleased, this is my first hspu long done without shoulder pain, and I have never done 20 c2b UB before.
Great to see you’re healthy and moving well! Now to learn to stay relaxed on those double unders!
Solid start to the week!
Well 4 sets of unbroken chest to bars and no pain in the shoulder and consistent times. I would say it was a good day!
Thank you, I don’t know how I did it, I imagined I was at the competition, it was a beautiful day
AM Session: 2k PR = 7:29.5 (1:51.6/500) For distance: 5 Minutes of Rowing @ 70% of 2k PR Pace -> (2:25.1/500) 5 Minutes of Rowing @ 80% of 2k PR Pace -> (2:13.9/500) 5 Minutes of Rowing @ 75% of 2k PR Pace -> (2:19.5/500) 5 Minutes of Rowing @ 85% of 2k PR Pace -> (2:08.4/500) 5 Minutes of Rowing @ 75% of 2k PR Pace -> (2:19.5/500) 5 Minutes of Rowing @ 85% of 2k PR Pace -> (2:08.4/500) 5 Minutes of Rowing @ 70% of 2k PR Pace -> (2:25.1/500) 1 – 1,080 m (2:18.8) 2 –… Read more »
Solid start to the week. Looks like you moved well, even with nasal breathing!
Dubai on line competition
Master +40
10 min devils press 1 arm 22.5 kg
109 rep
B.
90-100-110-120-125-130-135-140-140-140 kg
C.
85-…-105 kg
D.
10’16”
20 Unbroken (100 kg) Du 69/150
8-7 (110 kg) 100 Unbroken
6-4 (120 kg ) 50 Unbroken
Strength Accessory Option
A.
2 rep 110 kg
B.
done
That workout sounds pretty terrible!! Was it as bad as it looked?
heavy ….. but I like wods so ignorant, not technical
my goal 11 per minute
maybe Friday I try again
I’ll expect 120 on Friday then 🙂
120 Rep are many … but we try….