PERFORMANCE
Warm-Up.
3-5 minutes of Foot Mobility Drills
Followed by…
Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement demos from 0:00-1:15 on this video.)
Followed by…
Then…
A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
B.
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)
Rest 60 seconds, and then…
C.
For max calories:
4 Minutes of Rowing
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO 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.
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg
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. Perform this at 75-80% effort.
When the running clock reaches 20:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts
Rest until the running clock reaches 28:00, and then perform the following…
For time:
21 Plank Position Pike Jumps
42 Alternating Reverse Lunges
15 Plank Position Pike Jumps
30 Alternating Reverse Lunges
9 Plank Position Pike Jumps
18 Alternating Reverse Lunges
Rest until the running clock reaches 38:00, and then perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)
28 Sit Ups
NO EQUIPMENT SUGGESTIONS:
21-15-9 Reps of Dumbbell Deadlifts – Substitute 42-30-18 Reps of Alternating Single Leg Airplanes
Single-Arm Dumbbell Clean and Jerk – Substitute Divebomber Push-Ups
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!
A. Done with 135# BB rows
B. 24 reps with 50# DBs and a 22” wine rack/box; 80 cal row
A. Pistols done using rig for balance help
Hollow hold
Rows done at 165×8 reps
B. DB BBSO
done rx 19 reps.
This felt really awkward to me and was hard to get a rhythm.
C. Rower: 85 cals
A)
12 Banded hamstring curls
8 supinated-grip bent over rows @ 115#
B)
20 reps with 2 x 40# dumbbells
76 cals
Warm up ✔️
Workout :
A)
sub hamstrings curls by glute ham raises x8
Bent Over rows at 90kg
B)
1) 28 DBBSO RX
2) 84 cals 1256 cal/h
Nice job to all who have gone and row hard to those who haven’t!!
Go harder than you think you can!
How are you feeling?
Honestly, like a mild cold. But I get tired quick. So just taking it easy. All my big symptoms went away after a couple days. And everything tastes like it was grilled over a Smokey campfire.
I guess things could taste worse…or not taste at all! Ahhhh! Glad you’re getting over it without much ado. It’s hard to imagine you taking it easy though. 🙂
Wod:
A- 19 Burpee Db Step Box Over 50lbs
B- 63 Cal Row
Warmup all done ✅
A. Done
Station 4 @80kg
B. Done RX @25kg dumbbells and 24” box
22 DBBSO’s + 83 cals rower
Harder than I thought it was going to be this one, rower was a struggle by the end!
C. Travis’ core workout #7
What’s DBBSO?
Dumbbell burpee box step overs
It’s Dumbell Burpees Box Step Over