August 17, 2020 – Fitness and No Equipment Workouts

FITNESS

Warm-Up.

“Mind Muscle” Segmented Cat-Cows x 10 reps

“Mind Muscle” Hamstring Stretch w/ Eccentric Loading

Followed by…

Three rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)
Turkish Get-Ups x 2 reps each side
Stiff-Leg Sumo Deadlifts x 10 reps
Ball Slams x 10 reps

Then…

Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (choose between single kettlebell, double kettlebells or barbell)
15/10 Calories of Assault Bike or Bike Erg

Note times for each set, then total them, aiming for the lowest possible working time across the five sets. Compare your results to February 10, 2020.

*Here are some tips on deadlift cycling.

B.
OPTIONAL Midline Accessory Work
Three Sets of:
Pallof Press x 10 reps @1111 (right side)
Pallof Rotations x 10-15 reps (right side)
Pallof Press x 10 reps @1111 (left side)
Pallof Rotations x 10-15 reps (left side)
Support in Rings x 30-60 seconds
Rest 60 seconds

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

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…

Complete as many rounds and reps as possible, at 70-75% effort, in 10 minutes of:
50-Foot Side Shuffles
20 Single-Leg Lateral Hops Each Leg
10 Alternating Single-Leg Airplanes
5 Inchworms
10 Tuck Jumps

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 28 minutes (7 sets of):
Station 1 – 45 Seconds Max Reps Side Shuffles (10-15 Foot Increments)
Station 2 – 45 Seconds Max Reps Backpack Sumo Deadlift High Pulls
Station 3 – 60 Seconds Max Reps Burpee Tuck Jumps
Station 4 – Rest

When the running clock reaches 40:00, perform the following…

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1 – 20 Band Pull Aparts OR Bent Over Reverse Fly’s
Station 2 – 6-8 Right Leg Bulgarian Split Squats
Station 3 – 6-8 Left Leg Bulgarian Split Squats

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.