At-Home Workouts (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
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps in 90 seconds of:
2 Backpack Devil’s Press
10 Air Squats
4 Backpack Devil’s Press
15 Air Squats
6 Backpack Devil’s Press
20 Air Squats
8 Backpack Devil’s Press
25 Air Squats
Etc.. continuing the pattern.
Rest 60 seconds, and pick up where you left off for a total of SIX sets.
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 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 see how well you can continue to push at a consistent pace as the rep scheme continues to ascend and you are getting a 1.5:1 work:rest ratio. Descending workouts get easier as each round passes, but today we are going to work on each round getting more difficult as you are forced to complete more consecutive reps as the time goes on.
When you get to the accessory work, have some fun with a few new bodyweight style movements that reinforce the human need to simply move through space.
At-Home Workouts (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
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Duck Walk
30 seconds of Side Plank Reach Throughs per side
30 seconds of Single-Leg Ground to Sky Reaches Per Leg
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps in 90 seconds of:
2 Alternating Single-Arm Devil’s Press
10 Air Squats
4 Alternating Single-Arm Devil’s Press
15 Air Squats
6 Alternating Single-Arm Devil’s Press
20 Air Squats
8 Alternating Single-Arm Devil’s Press
25 Air Squats
Etc.. continuing the pattern.
Rest 60 seconds, and pick up where you left off for a total of SIX sets.
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Plank Kick-Throughs With Hand Tap
30 seconds of Plank Position Pike Jumps
Rest 30 seconds
60 seconds of Goblet Hold Alternating Reverse Lunges
30 seconds of Static Bent-Over Row Hold
Rest 60 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 see how well you can continue to push at a consistent pace as the rep scheme continues to ascend and you are getting a 1.5:1 work:rest ratio. Descending workouts get easier as each round passes, but today we are going to work on each round getting more difficult as you are forced to complete more consecutive reps as the time goes on.
When you get to the accessory work, have some fun with a few new bodyweight style movements that reinforce the human need to simply move through space.
Primary Training Session
A.
Every 2 minutes, for 8 minutes (4 sets):
Squat Jerk x 3 reps
Build over the course of the 5 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2 minutes, for 8 minutes (4 sets):
Jerk from Split Position x 3 reps
C.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk
*Sets 1-2 = 3 reps @ 65-70%
*Sets 3-4 = 2 reps @ 75-80%
*Sets 5-6 = 1 rep @ 85-90%
*Sets 7-8 = 1 rep @ 93-95%
D.
Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 10 reps @ 80%
*Set 5 – 10 reps @ 80%
Rest 2 minutes
E.
For time:
2000 Meter Row
100 Wall Ball Shots (20/14 lbs)
50 Double Dumbbell Hang to Overhead (50/35 lb DBs)
25 Bar Muscle-Ups
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.
Two sets for max reps of:
60 seconds of Stiff Leg Deadlift
Rest 60 seconds
Keep the weight light, around 25% of your max deadlift with the goal of moving for the full 60 seconds. Use straps if necessary.
B.
Two sets of:
Reverse Hypers or Barbell Good Mornings x 30 reps @ 1010
Rest as needed
Banded March with Front-Loaded Carry x 3 minutes
Rest as needed
C.
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Kettlebell Biceps Curls x 12 reps @ 30X0
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Tall Kneeling ISO Anti-Rotation Hold x 30 seconds each side
Rest as needed
D.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed
Rowing Endurance Option
Four sets for times of:
Row 1650 Meters
Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week. Your perceived rate of exertion will increase each set, but your total time should stay consistent within a 5-second window. Pay attention to the your pace/500m splits to ensure consistency. If possible, wear a heart-rate monitor and track your heart rate at the conclusion of each interval, as well as at the end of your 4-minute rest. Please post these numbers to comments, and if we have a group of athletes using heart rate monitors we will start a discussion as to how to most effectively use this data.
Running Endurance Option
Five sets for distances of:
4 Minutes or Running
Rest 2 minutes
There is no prescribed percentages for this effort. Push your pace by feel and hang on for the full four minutes. Expect that your RPE will need to increase in each of the six sets in order to maintain consistenciy in distances for each set.
I did not have access to a barbell today, so I switched my Wednesday and Thursday programming around.
A. Handstand work
B. 2 min clock; 22cal assault max down ups
2 min rest
3 min clock; 30 down ups max cal assault
Down ups; 25/17/19/19
Assault; 11/13/14/13
This was really fun, definitely built the confidence to push myself and trust my recovery as the rounds went.
A) 45/60/70/90lbs
B) 165/185/205/225
C) 185/205/215/230/245/260/270/280-missed first attempt, waited a minute and go it.
D) warmed up, did the 5@70% & then called it, just wasn’t feeling mentally nor was the back feeling it physically.
E) 25:31- Mental Grind from the row to the end.
Row Done @7:49
WBs @14:50ish 20/22/21/21/14,
DBs @55lbs done @21ish 7/7,10,9,8/9
MU’s 6/6/7/6
Nice work pushing through but sometimes it’s ok to listen to your body and take an extra rest day ??
PM Session: A. Back Squat *Set 1 – 5 reps @ 70% – 265 *Set 2 – 3 reps @ 80% – 295 *Set 3 – 1 rep @ 85-90% – 325 *Set 4 – 10 reps @ 78% – 295 *Set 5 – 10 reps @ 78% – 295 Rest 2 minutes I am a little ahead on the percentages for the 10s. I have been going off my training partners 1RM thinking eventually we would go from 10 reps to like 8 or something. But joke has been on me so far lol. 295 is 80%, so next… Read more »
Haha joke is on you as it’s 10’s all the way through. Good thing though as you’re only going to get stronger! Solid days work!
A. 65/85/105/115…this was my first time doing these and I didn’t know how they would feel but they were kinda fun
B. 85/85/95/95
C. 175/185/200/210/220/230/240/245…these were the best my split jerks ever felt
D. Nope
E. 19:24…8:00ish on the row, 20/20/15/15/10/10/10 wb, 5×10 on the DB..finished at 15:22…4/4/4/4/4/5 bar mu
They are good practice for getting around and under the bar, but also a lot of fun!
– squat jerks 40 50 60 60k
– jerk in split 4x3x60k
– split jerk up to 125k
– back squat 2x10x145k
– wod : 24min25. With ski erg. And double DB 22.5k.
– run tomorrow
Great job today! Enjoy a run tomorrow!
A. 20/25/30/40
B. 50/50/50/50
C. 52.5/57.5/62.5/65/67.5/70 fail/70/72.5
D. 85/95/107.5/95/95
E. 21:58
Row 8:40
Wall balls 40/20/20/20
Db 10/10/10/10/10 one db 17.5kg
Bmu 7/5/5/5/3
I won’t do anything more today, I need to rest.
Good to see you’re listening to your body! Rest up, its been 3 tough days of training!
10 km walk in the morning! “Warm up”, EMOM x 20 min, alt btw: 15 cal bike erg, 13 cal ski erg. A) new exercise for me, build : 30-35-37.5-40 kg B) jerk from split: 45 – 47.5 – 50 – 52.5 (up 7.5 kg from last week, and it actually felt pretty easy!). C) split jerk felt SO GOOD today, thank you for the tips you gave me!! 42.5- 45-47.5- 52.5-55- 57.5- 60-62.5 without belt! D) Back Squat: 72.5 – 82.5 – 92.5 – 82.5 – 82.5 kg (set 1-3 without belt) E) TIME : 25:38 min Bike erg… Read more »
Wow!! Big days training with lots of great work! Great to see the cues helped.
Keep up the good work and make sure you dial in your recovery after three solid days of training!!
Squat Jerks: 55, 65, 75, 85 Jerk in Split Jerk: 85, 95, 105, 115 Split Jerks: 170×3, 185×3, 195×2, 210×2, 220, 235, 240, 245F – Out Front – Need to use my legs when they get heavy. Conditioning: 25:00 – had cute little goal of staying under 20:00. Body needs a rest day. My forearms feel like they’re gonna fall off 🙂 Row: 8:58 WB: 33, 51, 66, 80, 90, 100 – 14:00 DBs (2x40lbs – really didn’t need the extra weight today): 5×10 – 20:00 Bar MUs: 5-5-5-2-4-2-2. Grip was gone. Little sluggish today, didn’t sleep well and had… Read more »
You’ve been hitting it hard both inside and outside of the gym! Solid push today and lots of victories both physically and mentally. Now rest up and get your body and mind ready to attack training again on Friday!
You’ve been killing it!
A 40/60/80/100kg felt okay for the first time squat jerking
B 100/110/120/120kg
C 1-2 120kg
3-4 140kg
5-6 160kg
7-8 165kg
Last two bars felt heavy so didn’t want to put on 170/175kg the last bar.
D 5x 160kg
3x180kg
1x 200kg
10x 170kg
10x 170kg
E 17:34
Paced the row around 7:30
Wb’s 15/15/15/15/10/10/10/10
Db’s 12/12/10/8/8
Bar mu 10/8/7
Got heavy around the last 30 wallballs
Bar mu felt smooth. Did not expect my shoulders to be okay after wb’s and dumbells
Will do a running session in the evening.
Looks like you were able to hold on pretty good for the bar muscle ups. Dont be afraid to push the pace at the beginning and possible come out hot. It will help learn your limits
True! Let’s do that
Anything you would change on your strategy?
Think push the row a bit more. Maybe better to do 10 reps 5 sets on the dumbells. So you can go after a really quick break
AM Session: Every 4 minutes, for 32 minutes (8 sets) for times: Run 400 Meters Your goal should be to maintain consistent pacing across all sets. If possible, wear a heart-rate monitor and note how your heart rate follows your perceived rate of exertion over the course of your workout **Performed on Air Runner** 1 – 1:51 2 – 1:48 3 – 1:47 4 – 1:47 5 – 1:47 6 – 1:47 7 – 1:47 8 – 1:39 Avg = 1:46.6 Goal was to hold 1200+ watts for the whole 400 meters. Doing those 200 sprint intervals really helped with… Read more »
Awesome! Great to see all the aerobic work your putting in is paying off. I think there’s a lot to be said about the lower intensity pieces and how building good volume without taxing yourself is extremely beneficial. Working those “zones”
Great work!
A.
40–45–50–55 kg
B.
55-65-70-75 kg
C.
80-85 kg
90-95 kg
100-105 kg
110-115 kg
D.
112-128-135-120-120 kg
E.
21’45”
7’31” Row
40-30-30 WB 12’04”
10-10-10-10-10 Db 17’48” ( hang devils)
9-7-6-3 Bar MU
In the afternoon Run
Great to see you’re still able to hit double sessions! What’s the situation like in Italy just now?
in Italy we are in the second phase. but the gyms will reopen on June 1st. now I still do home and 2/3 times a week in the box
Thats exciting!! I bet you can’t wait to get back to a normal’ish life!!
Of course