PERFORMANCE
Warm-Up
*Courtesy of Invictus Gymnastics
Every minute, on the minute, for 9 minutes (3 sets) of:
Interval 1 – Donkey Kick Burpee x 3-4 reps
*Only kick as high as you feel comfortable.
Interval 2 – Stretch Body Hold x 30 seconds
Interval 3 – Strict Knees-To-Chest on Bar (or challenge utilizing knees-up options) @ 2011 x 8 reps
Rest until 10:00, then. . .
Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Full Support Hold on low rings x 30 seconds (accumulate time as necessary)
Interval 2 – Hand Plank Cross Knee-To-Elbow x 45 seconds for max reps
Followed by…
Assault Bike Dirty 30
(30 Calories increasing intensity every 10 calories)
Then…
A.
Every 6 minutes, for 30 minutes (5 sets):
25/18 Calories of Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)
Compare your results/effort with August 4, 2020. On August 4, we did these same movements, every 90 seconds. Note how the workout changes when you tackle all four movements before earning your rest time. Post to comments which variation seemed easier, and what you learned in the process of comparing the two workouts.
As was the case on August 4, your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
B. (OPTIONAL Booty Finisher)
*Courtesy of Coach Hunter Britt & 8-Week Strength*
Three sets of:
Banded March x 3 minutes
Rest 10 seconds
Barbell Glute Bridges x 60 seconds (Light Weight)
immediately followed by….
Barbell Glute Bridge Hold x 20 seconds
Rest 1-2 minutes
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 = 2 Minute Run
Station 2 = 60 seconds of Alternating Dumbbell Snatch
Station 3 = 2 Minutes Run, Row or Bike
Station 4 = 60 Seconds of Dumbbell Power Clean and Jerk
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
*Use the “Mind Muscle” Video Playlist for ideas!
Copying from my notes: This was a repeat of a workout earlier in the month with a different time scheme. I adjusted the reps down like I did earlier in the month to make it the same. E6MOM for 30 mins: Airdyne 20 cals 12 BBJO (bench) Run 200m Goblet hold walking lunges. I thought I did 60# last time but actually did 50# last time. I ended up running over in time and completely bonking after the 3rd round. Had to get back to work so came back to finish the last 2 rounds later using 50# like last… Read more »
A. 4:49, 4:29, 4:39, 4:42, 4:45
Done with 1’ of bike (no counter) and 200m Row sub. Unhealthy air in Reno due to smoke.
Turned into a 30 min amrap at the firehouse with 6 dudes, one rower, and one 1980s Schwinn Air Dyne, with a real feel of 113° in Vegas. haha
53# KB
burpee tire jumps
Probably 300m run
Got 300m from 5 full rounds
Then 100 sit ups to finish.
Had to do this outside too. (Really just wanted to be out side. So adjusted to suit.) E6m for 30 min 200 m run 15 burpee bench jump ups. 200 m run 20 OH DB walking lunges 35# 5:05, 4:51, 5:07, 4:54, 5:07 – took an extra 30 sec or so between round 3 and 4 because I was having a hard time doing math. (It’s hard when you’re tired!). Definitely challenging. Would have been a no go with 18 cals on the bike for sure. I didn’t do the other version as it was an off day and I… Read more »
Great job.
Thanks : ) You too. I can’t even fathom trying to work out in 113 degrees…
It made it not fun.
Great work Janelle! Way to get outside and make the best of it!
Outside workout done first thing this morning whilst dodging the rain showers! Warmup done with- 4 Donkey kick burpees Stretch body hold x30 secs 8 Tempo BOR with 20+24kg. KB Every 2 mins for 4 sets 1. 2 min run 2. 60 secs of KB alt Snatch @24kg 3. 2 min run 4. 60 secs of KB power C&J @20+24kg Hardest but was getting my breathing under control after each run, I did an out and back run and made sure I did negative splits and went a bit further each run to push myself, it worked as I was… Read more »