PERFORMANCE
Warm-Up.
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5-Line Shuttle Run
5 Push Press
Followed by…
Power Breathing Practice
**This is to both ramp you up for the intervals and can also be used as a tool between intervals to down regulate your heart and breath. Please do not skip this!!**
Then…
Every 7 minutes, for 35 minutes (5 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
20 Push Presses (115/75 lbs)
Your pace for this effort should be aggressive and challenging to maintain each set. We’re looking for consistent times across all five sets, so you’ll need to hold something back on the first couple of sets and ramp up your RPE to give full effort to make your desired paces the last two sets. Athletes should have at least 90 seconds of rest between sets, and preferably more than two minutes. If you find yourself falling behind those goals, please adjust the distances or repetitions to maintain the intended stimulus.
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…
60 Second Bike/Run/Row
60 Second Plank Hold from Elbows
60 Seconds of Reverse Lunge to Cossack Squats
30 Seconds of Alternating Shoulder Taps
60 Seconds of Diverbomber Push-Ups
60 Seconds of Alternating Scorpion Kicks
30 Seconds of Mountain Climbers
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 28 minutes (7 sets of):
Station 1 – 40 Second Bike or Row @ 70-80%
Station 2 – 40 Seconds of Half Burpees
Station 3 – 40 Seconds of Alternating Cossack Squats
Station 4 – 40 Seconds of Plank Kick Throughs with Hand Tap
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute Side Shuffles
When the running clock reaches 45:00, perform the following…
Three sets of:
20-30 Banded Face Pulls
15-20 Side Bends Each Side
100 Meter Overhead Carry
NO EQUIPMENT SUGGESTIONS:
Banded Face Pulls – Substitute 30 Seconds of Bodyweight Bent Over Bat Wing Holds
Side Bends – Substitute Side Plank Hip Bounces
Overhead Carry – Substitute 30-60 Second Nose to Wall Handstand Hold
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 28 minutes (7 sets of):
Station 1 – 40 Second AB (8cals)
Station 2 – 40 Seconds of Half Burpees (16 reps)
Station 3 – 40 Seconds of Alternating Cossack Squats (around 14-16 reps)
Station 4 – 40 Seconds of Plank Kick Throughs with Hand Tap (around 24-26 reps)
When the running clock reaches 45:00, perform the following…
Three sets of:
20-30 Banded Face Pulls
10 lateral t2b
100 Meter Overhead Carry (2x16kg)
Yesterday’s
A. Black band
85, 115, 145, 165 DL
Tall box jumps.
B. 11:08 RX.
My grip!!!!!
Did the workout with 1 lap around my fire house. And that’s about .20 miles.
So my times are off
2:30 was my fastest, 2:54 my slowest.
All push press RX unbroken.
WU Done Power Breathing done A. E7M for 35 min 15 Cal AB – 1:15 / 1:16 / 1:18 / 1:46 / 2:05 400m Run – TM – 2:15 / 2:08 / 2:08 / 2:08 / 2:08 20 Push Press – 12/8, 12/8, 12/4/4, 12/5/3, 13/7 Round times – 4:55 / 4:54 / 5:05 / 5:47 / 5:51 ***Couldn’t keep up the pace for rounds 4&5..but I wasn’t willing to scale on the 4th round…so just pushed as hard as I could and finished. B. 3 Rounds for quality 12 Hanging half circle knee raises 12 Alt Single leg lifts… Read more »
Emom 7 min 5 rounds
Run 2 laps around gym
(400-500m)
Row 20 ca
20 pushpress 115
4:40
4:15
4:17
4:26
4:23
Great job Jeremy!
Warmup all done ✅
Power breathing practice done ✅
Every 7 mins x5
20 cals rower
400m run
20 push-press @52kg
3’59
3’56
3’59
3’58
3’59
The run is the worst bit I recon as I wasn’t entirely sure how hard to push in the earlier rounds. First few runs were fine but by rounds 3/4 they were about all I had. Row is ok as you’ve just come off a break! HR up from 175 end of rnd 1 to 190 end of rnd 5.
Hope the 3 sec difference is consistent enough Michele!!
Doesn’t get any more consistent than that!!
Thanks Candy!