PERFORMANCE
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps
Then…
Complete rounds of 40, 30, 20 and 10 reps/calories of:
Assault Bike or Bike Erg
Alternating Bodyweight Lunges
Rest 2 minutes, and then. . .
Complete rounds of 40, 30, 20 and 10 reps/calories of:
Row or Ski-Erg
Air Squats
Rest 2 minutes, and then. . .
Complete rounds of 40, 30, 20 and 10 reps/calories of:
Machine of choice
Push-Ups
If you want to add a little perform wearing a weighted vest.
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.
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Hawaiian Squats x 5 reps per side
Russian Baby Makers x 10 reps
Followed by…
Four Tabata Sets Each of:
Bear Crawl
V-Ups
Donkey Kicks
Broad Jumps
Then…
Ten rounds for time of:
200 Meter Run or 50 Double-Unders
10 Down Ups
8 Dumbbell Power Cleans
NO EQUIPMENT SUGGESTIONS:
Dumbbell Power Cleans – Substitute Alternating Single-Leg Airplanes
Three sets, for controlled reps, of:
60 second Single-Leg Ground to Sky Reaches (right leg)
60 second Single-Leg Ground to Sky Reaches (left leg)
Rest 60 seconds
60 seconds of Hip Bridges
30 seconds of Hip Bridges with Hold at Extension
Rest as needed
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!
Did the at home version.
32:02 – runs on the cursed assault runner. After a couple rounds, alt DU rounds. But DU were for crap today. Haven’t tripped that much in a few years. Oh well.
25# DBs.
Took some 30 sec rests to try to recover the DU, but it was pretty crappy.
But I moved and that’s what matters.
The last couplet I did 4-3-2-1 laps around my fire station (3 laps is 800m) so that was long and boring.
All said and done,
36:05
Burner.
Did as quasi-partner WOD with Ani. One person on machine while other did calisthenics. I biked the last round While Ani rowed. It definitely wasn’t easy
Great WU! I had to add in some Shin and Calf LOVE…ohhh how I’ve neglected it and I missed it!! A1. Rounds 40, 30, 20, 10 AB – 4:48 / 3:39 / 2:23 / 1;02 Alt Rev Lunges – all UB Rest 2 min A2. Rounds 40, 30, 20, 10 Row – 3:17 / 2:32 / 1:34 / 43s Air Squats – all UB Rest 2 min A3. Rounds 40, 30, 20, 10 (800m / 600 / 400 / 200) TM Run – 4:53 / 3:34 / 2:19 / 1:02 Push Ups – 20/10/5/5, 16/6/4/4, 14/6, UB Round Times –… Read more »
Wow Candy! You’ve had a couple rough days with those last two workouts. Get some rest and recover well. Great work!
We have the baseline test. Can we rename yesterday’s to the break line?
Boxes closed in my county due to lockdown, so from now on I’ll be forced to adapt workouts with my house equipment…
Complete rounds of 40, 30, 20 and 10 reps/calories of:
Assault Bike
Alternating Bodyweight Lunges
Rest 2 minutes, and then. . .
Complete rounds of 40, 30, 20 and 10 reps of:
Kb Swings 16kg
Air Squats
Rest 2 minutes, and then. . .
Complete rounds of 40, 30, 20 and 10 reps/calories of:
Assault Bike
Push-Ups
Time: 11’02” – 2′ – 6’45” – 2′ – 10’50” (total=32’37”)
Super fast Antonio!
Yesterday’s workout done with 1000 m row and 44 lb kb.
40:42
This was as tough as it looks and everyone said it was. Great work making it through this one friends!
Now aren’t you glad you followed along with us bad influencers?!!! Great work Mike…anyone that gets through that is definitely on one of life’s great journeys.