Warm-Up.
Roll the Ropes for 5 minutes.
Followed by…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Followed by…
Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Holds or Donkey Kicks x 30 seconds effort
Interval 2 – Burpee Pull-Ups x 30 seconds effort
Then…
Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)
Station 2 – 5 Burpee Box Jump-Overs + 10 Pull-Ups
Station 3 – 50 Double-Unders
Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer’s Carry (32/24 kg)
Hi,
completed.
Station 4 with two KBs @32kg.
Bye
Shadow boxed as warm-up.
A. Holds were absolutely brutal by the third set.
B. Donkey kicks first set. Felt dumb. Switched to wall-assisted handstand holds.
Then..
1. 15 calorie BikeErg – all rounds +/-1:05
2. Done over Pound pad standing on 24” side. +/-:40
3. Done – all rounds +/-1:00
4. Only have 50 lbs. dumbbells and was still brutal.
This one was tough and felt the good type of miserable afterward.
Fun workout! I actually did this one yesterday! Pumped that all my DU’s were unbroken, wahoo! I scaled the lunge weight to 20kg instead of 24kg.
Today I did a run session:
8 sets of:
500 Meter Run
2 minutes Rest
2:15; 2:15; 2:14; 2:15; 2:15; 2:17; 2:20; 2:19
Super sore from the last couple of days. I usually would have taken a day off, but we’re camping this weekend and I won’t have a chance to workout either day, so I’m toughing it out. But I’m TIRED! So, didn’t do the support holds because my shoulders and scaps are really sore. A. 1 – .38, .41, .40, .39, .39 2 – .39, .32, .33, .35, .37 3 – .27, .29, .27, .27, .27 4 – .42, .40, .40, .40, .40 Great burner and felt pretty good other then my calf hurting from box jumps yesterday. I should add,… Read more »
I followed competition for 3-4 years (before kids) and got very accustomed to the pattern of mon-wed, light or none thursday and fri-saturday.
I see with performance there is programming six days a week. Is there any reccommended pattern to follow?
I don’t think my old poor joints can do six days a week of performance, at least not for a while.
I am not dead set on having thursdays off, but it’s like my body remembers that pattern stlil.
Any reccommendations or feedback is much appreciated!
It’s quite similar imo. Mo-We main lifts, Tu complimentary with extra metabolic conditioning or/and gymnastics. Fr main lift again and Saturday some extra met-con once more. Could be over simplified but just my two cents.
Welcome back to the grind!
Thanks!
I almost always take a day off mid week and then a weekend day. (Dictated by my schedule.) So I just keep doing the work outs in the order they are written. (Usually) I get 4 a week in and then my hubby and I do a partner wod on Sunday’s and we cherry pick as it’s the one day a week we can work out together and we want it to be something we both like and want to do. I find that by following in the order written, means I’m hitting most of what they are programing for… Read more »
Hey Oliver!! I generally train as below:
Monday-Wednesday Performance track
Thursday – run session
Friday – Performance track
Saturday – full rest day
Sunday – run session
If I am extra tired I just won’t run on Thursday! Hope that helps!
Hey! I remember you from all the competition programming, cool to see you’re still going strong 🙂
Yes!! When I was competing with the team we did the Competition Program! Now I just fitness for fun and the Performance Program is perfect for that!
Hey Man! Father of two young boys here and attempting to shed the dad bod and return to form. I’ve only been following Performance for about 2 months now, but my guess is that they work in a “lighter” day into that 6 day cycle. I could be wrong, but I usually view more skill focused, functional body-building, “cardio” days as the lighter days. It’s on those days that I kind of go at my own pace. That said, personally, I’m fortunate to work from home and have a decent garage set up so I do all 6. I certainly… Read more »
Does indeed help a lot! I have a very flexible work day, so I workout normally right after I deliver kids in kindergarten, then just do more work in the evening if I have stuff I need to finish. Otherwise very similar scenario, two toddlers and a dadbod that has to go 😀
Evening session:
3 rds
L-seated DB press 22,5 kg x10/8/7
KBS 32 kg x30
3 rds
Max reps stationary dips x22/15/8
… another great work day.
Station 1: 15 Cal AB – 45 sec
Station 2: 5 BBJO + 10 Pull-ups (kipping) – 40 sec (UB)
Station 3: 50 DU – 35 sec (UB)
Station 4: 5 BBJO + 10 – 2p WL – 40 sec (UB, WL 5-5)
Chris M hitting the BBJOs….did you video that? Just kidding…Great work!
Hard to believe I’d be happy to get burpees back into the toolbox but I am … TTB are still a no fly zone for my tailbone but maybe someday …
Done Rx. All intervals done under 1min, DUs took about 35s.
Good lung burn throughout, going from lunges to the AB was “fun”
Yesterday’s christine
3R4T
500 m row 2:03ish for all round
12 DL #155 all ub
21 BJ.
14:40.. or maybe 1340.. have to double check book. First round took 403.. then all the slowly extending transition times. Looking forward to comparing to April’s time.
B. Coffee before kids wake up.
Coffee!
Right. Been struggling with putting in a full hour lately. I crave crossfit and peace in the am.. hard to get both all the time!
Yesterday’s:
A. 3RFT
500 m rowing 1:50/1:48/1:48
12 DL 100 kg 7.5/UB/UB
21 BJ slow and steady (step down)
14:12
B. 3 rds @tempo
SLP KB DL 24/28/28 kg 10/10/10
BB HT 120×8/140×8/150×6
Sideplank 45/45sec
Hit the e4m run/STOH workout from a few days back. Kept it conservative with light STOH to get them all unbroken and aim for all sub 2:00 runs. Never ran in a wod before or timed a 400 except for a practice one a few days back!
All rounds done at 57.5kg so total 460kg across. All runs sub 2 with the fastest 2 around 1:50 and slowest 1:59. The slowest overall round was 2:48. Really pleased with my effort today. Sustained across all sets evenly but still was at brink of failure on that last overhead rep and gassed.
Well done!
Lots of firsts today! And you crushed it! You should be pleased for sure!
Thanks guys! Good work on Christine today simo. Nice work on the unbroken deads. I went 6/6 each round.