Warm-Up.
Full Body CARs Routine
Followed by…
Two Sets of:
Static (Pronated) Hang x 30 seconds
Inchworms x 5
Static (Supinated) Hang x 30 seconds
Squat Therapy x 5
Scapular Pull-Ups x 10
Broad Jumps x 5-10
Then…
Four sets for max calories/reps of:
2 minutes of Assault Bike
Rest 30 seconds
2 minutes of Kettlebell Snatches (switch arms every 10 reps)
Rest 30 seconds
2 Minutes of Rowing or Ski Erg
Rest 30 seconds
2 Minutes of Push-Ups
Rest 30 seconds
ALTERNATE AT-HOME WORKOUT OPTION – 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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
45 second Run/Bike/Row/Jump Rope
45 second Plank Hold from Elbow Position
45 second Run/Bike/Row/Jump Rope
45 second Run/Bike/Row/Jump Rope
45 second Wall Sit Hold
45 second Run/Bike/Row/Jump Rope
45 seconds of Bodyweight Hip Bridges
Rest 60 seconds
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.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 3 minutes (1 set) for max calories/reps of:
Station 1: 20 seconds of Rowing, Bike Erg or Assault Bike (record as reps)
Station 2: 20 seconds of Dumbbell Ground to Overhead
Station 3: 20 seconds of Renegade Rows
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Calories of Bike or Row you achieved during the initial 3 minute EMOM
Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM
When the running clock reaches 42:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows
Station 2: 30 seconds of Death Marches
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.
A. 5 rounds for time – 7:27
6 hang power clean (115)
9 push press (115)
12 ring dips
B. 3 rounds of:
Run 400m
Rest 30s
24 kg KB snatch (30,33,35)
Rest 30s
Row (35,34,35 calls)
Rest 30s
1’ push ups (35,35,37)
1’ sit ups (29,27,29)
Rest 30s
*did a 4th cool down set at 1/2 volume
Stationary Bike – 30,24,17,23
DB snatch 50#- 30,30,20,20
Row- 39,34,31,29
Push ups- 67,56,49,52
Total 551
4 sets max cal/reps
2 min burpees (don’t have AB)
Rest 30 sec
2 min in snatch 35#
Rest 30 sec
2 min row
Rest 30 sec
2 min pushup
Rest 30 sec
1. 22, 31, 26, 33 /
2. 20, 27, 23, 32
3. 20, 25, 21, 30
4. 15, 20, 20, 30
Total 395
Holy smokes. Like below, I didn’t realize how long this wod was.
reading it is soooo misleading…isn’t it?!! Outstanding work Amber!!!
Dropped in on a virtual box wod:
5 rounds of:
AMRAP 3 mins
10 Renegade Rows 50# DB
12 Jumping Lunges
10 box step ups 50# DB
1 min rest
I lost count of reps after the first set (got 3+22 on that first round…I **think** I may have gotten 2.5 rounds after 2nd round, but I have no idea – just kept working).
the struggle to keep track is real!!! Great work Nathan!!
Rower cals: 35, 35, 34, 35= 139
Snatch 44 lb kb: 28, 25, 24, 26= 104
Rower cals: 34, 35, 35, 34= 138
KBS 60 lb kb: 46, 47, 41, 44= 176
My chest was fried from yesterday’s pressing so I swapped in the swings. This was a burner, and I’m ready for my rest day!
Outstanding as always Mike! I was dreading the push ups after all the chest work yesterday..but actually they weren’t to bad. Those KB snatches on the other hand…im gonna literally feel those for days!!
Four sets for max calories/reps of:
2 minutes of Assault Bike
Rest 30 seconds
2 minutes of Kettlebell Snatches 16kg
Rest 30 seconds
2 Minutes of Rowing
Rest 30 seconds
2 Minutes of Push-Ups
Rest 30 seconds
1: 20+36+26+46=128
2: 18+32+24+43=117
3: 17+30+24+40=111
4: 16+32+24+41=113
TOTAL – 469
***Had planned on doing one of Travis’ ab workouts..but I’m all set for today! The backs of my wrists are going to be sooo sore…keeping that KB tight and in control is tough!
That’s an incredible fourth round!
Thanx Mike…today my son and 1 of his buddies where also using my gym and you know how much more you push yourself if someone may be watching..and i sure the heck don’t want to look like some ol lady in front of a couple 25ish year old boys.
I’m sure you set the pace for them!
Great work!
Warmups competed
Worked snatch and catching in the squat
Worked my way up with sets of
1.1.1. 95-95-105-105
1. 115-125-145-155 missed 175
Raining outside and row batteries are dead
4 rds 2 on 30 off tabata style
Double unders
35 lb snatches
Burpee box jump overs 24”
Josh-
100-113-110-110/433
50-50-55-52/207
13-20-16-19/68
Total reps 708
Me
100-106-90-80/376
40-52-50-56/198
17-20-19-19/75
Total reps 649
Four sets for max calories/reps of:
2 minutes of Assault Bike
Rest 30 seconds
2 minutes of Kettlebell Snatches 24kg
Rest 30 seconds
2 Minutes of Rowing
Rest 30 seconds
2 Minutes of Push-Ups
Rest 30 seconds
1: 34+30+37+55=156
2: 32+28+33+50=143
3: 27+28+32+50=137
4: 25+28+30+50=133
I was definitely seeing stars during the final round, didn’t realize it was a 40min WOD until I was in the middle of it.
This one looked ok on paper…then I read your comment and thought…hmmm maybe it is tough…oh how I totally misjudged this one! BTW..thanx for posting first…my wrists are so sore I copied and pasted yours and then just filled in my numbers!
Ha, I read it and thought I better go hard on the bike because this will be easy with the rest.. I was wrong, very wrong.
Same! I was thinking I can do 2 minutes at a time……. totally gassed by the fourth round.
Strong going!
For reps/cals 4 rds
2 mins hand bike 23, 25, 26, 27 Total 101
KB snatch @24kg 32, 30, 30, 31 Total 123
2 mins bike. 25, 26, 24, 25 Total 100
Push ups 64, 66, 66, 67 Total 263
Total 587
Heart rate monitor playing up today so not sure the Cals are totally accurate, but was certainly blowing every round! Tough grind that one!
Push-up monster
Thanks! Broke them down into sets of 10 after the first round and didn’t feel too bad, solid workout yourself ?
Scaled to 3 rds; felt sufficient today :). Tough one
A.
1. 30 ab, 35 kb snatches @24 kg, 36 row, 50 pushup
2. 31, 35, 38, 50
3. 33, 35, 40, 55 (went little bit harder in last rd).
Tried to keep the rep scheme pretty consistent and not burn out early on.