PERFORMANCE & FITNESS
Warm-Up.
Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)
Followed by. . .
Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
Then…
“Hyrox PFT”
For time:
1000 Meter Run
50 Burpee Broad Jumps
100 Alternating Lunges
1000 Meter Row
30 Hand-Release Push-Ups
100 Wall Ball Shots (14/10 lbs)
32:40
Time includes transition time since my gym doesn’t have all the equipment close by.
Push ups on knees
Wall Balls with 8# ball
Luke and I did a partner WOD:
30’ AMRAP
Partners alternate movements
Row 500m OR echo bike 30/25 cals
20 DB burpee deadlifts (55/35)
20 DB box step overs (55/35) (24”/20”)
5 rounds + 18 burpee deadlifts
30:47 Rx+ w/ 20# WB
Lunges – UB
Row – ~4 min
HRPU – 10/5/5/4/3/3
WB – Sets of 10 (~7 min)
Way to go! That workout looks super tough. And you did it rx +!
Yesterday’s deadlifts
Set of 335, 355, 375 all 2 reps.
Chipper from a friends box today:
30 strict pull-ups
30 pistols each leg (rig assist)
30 44 lb kb zpress
60 jumping lunges
45 HR pushups
60 vups
30 95 lb thrusters
30 t2b
30 strict pull-ups
26:53