Performance Workout
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar
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, complete the following…
Six sets for max reps of:
30 Seconds of Alternating Dumbbell Snatches
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Bodyweight Get-Ups
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Goblet Squat
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of 5 Smurf Jacks + 5 Air Squats
Rest 15 seconds
followed by….
Six sets for max reps of:
30 Seconds of Mountain Climbers
Rest 15 seconds
followed by….
Six sets of:
30 Seconds of Hollow Hold or Sit Ups
Rest 15 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
The intention of today’s session is to work on pushing through the burn. There are a lot of short effort intervals in this work, but these movements have been chose to ensure that you will not fail a repetition. This will allow you to consistently make the decision to lean into the burn you are experiencing and give it your full effort. Stay focused on the movement you’re doing; do not think ahead and worry about what’s next, just stay locked in on good movement quality and solid effort. Trust us…you’ll be fine.
Joining the squad!
21:08
255lb deadlift 6/4
Hanging leg raises 15s
Super low on energy today. Stressed out body, so took it easy today. Also ran outside, which is a trip up the basement stairs to get outside.
17:59 – RX.
DL felt surprisingly good. TTB about normal, running hurt. Will have to make the indoor/outdoor transition.
A. Done- except didn’t have band for monster walk so subbed lateral lunges.
B. 18:12- done with my 8-year-old daughter- she used WOD toys bar and plates for the deadlifts and subbed k2e for t2b? Lots of fun!
Just did B.
16:51
400m run
275 deads
15 v ups
I don’t get the programming?
60 t2b yesterday. 60 t2b today?
Little repetitive? Someone care to explain?
Can’t say that I understand why we did deadlifts and 400m runs again either
A. Done
B. 17:50
4 rounds for time:
1/4 Mile Treadmill Run (7MPH)
10 Deadlifts (275#)
15 GHD Sit-Ups (No bar at home)
Would you guys keep the same amount of reps when doing GHD Sit-Ups instead of T2B or would you add some?
Good job gang!
Depends on your exposure to the GHD sit-up. I’d normally recommend the same or fewer for most people though.
Perfect! Thanks for your help Michele!
A. Great WU! Done as RX but added banded squats B. 4 Rounds for time – 15:56 400m Run on TM @ 8 mph 10 DL @ 185# (4/4/2, 4/4/2, 6/4, 5/3/2) 15 T2B (UB, UB, 10/5, 10/5) ***almost a min and half faster than last May…but I couldn’t run outside today with the all day down pour we are having) C. 3 round tabata 30s work/15s rest for each of the following movements (similar to the limited equipment workout…but I used it more as a cool down) Lacrosse Ball forearm massage Straight body crunch Goblet Squat no weight 5… Read more »
A1. Squat every day:
Back squat: 7×2 @85% all sets at 315
A. Done
B. Followed Jeremy Hammock on this one to save my lower back.
8 rds of
200m run
5 Deadlifts 275
7 toes to bar
19:27 (2:18, 2:35, 2:22, 2:31, 2:26, 2:39, 2:37, 2:04)
The running is still by far the worst part even at 200m.
All T2B unbroken – all deadlifts done as singles.
Feeling good.
How’s the squatting everyday going Nathan? What kind of results are you noticing?
I like how you guys broke the metcon down!
I’m only on day 8, but I hit a front squat PR yesterday (while doing pause front squats mind you), and I’m suddenly able to muscle up again. I did nearly strict ring muscle ups on A. on Tuesday and on Sunday I was doing sets of 5 bar muscle ups with no chicken wings. I think I’m seeing overall strength gains from it and I don’t feel run down…yet. Thanks for asking!
Are you still doing the Mind-Muscle class? Have you noticed any gains from that?
Warmup done
Cut the reps in half and did more rounds
8 rds for time
5 deadlift 280
7 ttb
200 m run
Time 13:42
Josh time on workout 13:52
Rolling game with josh
Row in 10 or less pulls closest to 100 m
Every m over do ghd sit-ups
6 rounds
I got the closet over all on reps
Finished with furthest distance pulled in 8 pulls
Looser 20 trb every break 5 burpees
I lost with 96m in 8 pulls
Josh 106m 8 pulls
I fishies ttb unbroken
You=machine
Thanks man. Been working hard. Still wish I could do better! Love how y’all push me and help me grow! Hope y’all r staying safe out there!
A. Done with limited equipment
B. Done
4 RFT
400m 1:30-1:35
10 DL (225# DL) 5/5 (using steel/iron plates in my garage so had to control that eccentric a bit!)
15 TTB 10/5
13:05
C. Handstand walk progressions as a skill. Gymnastics is my goat!
Keep up the practice, bro. After 2 decades of not being able to do handstand walks in comparative wrestling, I finally *got it* as a 30-something via doing CrossFit wods on this site and practicing on my own. The biggest help to me was simply truly desiring to learn how and sticking with it.
Rest day, but I’m excited to do this tomorrow!
A. Done, 2 sets each side
B. For time
400m run 1’45-1’55
10 DL’s @125kg 6/4’s
15 TTB 10/5’s
15’53
Thought this one looked tough on grip strength and it didn’t disappoint!! Lovely running outside today on a blustery rainy day in the UK!!
C. Travis’ core workout #1
Is there only on Sunday rest day? ?
Yes as full programmed. But I can recommend a beginner to put in a second day of rest during the week if you hit it hard to stay consistent over month and ramp up the intensity over time.
Ditto that. Six days is a lot for most people but we program that many because when the gym *is* open, we operate group classes 6 days per week. These are the programs we use in our group classes.