PERFORMANCE
Warm-Up.
Followed by…
Alternating Forward Lunges x 3 steps with each foot
Table Turners x 10
Alternating Lateral Lunges x 3 steps to each side
Table Turners x 10
Alternating Bowler Lunges x 3 steps to each side
Table Turners x 10
Followed by..
Turkish Get-Ups x 6-8 reps each side
(partition reps as needed)
Then…
For time:
2000 Meter Row
20 Pull-Ups
40 Push-Ups
80 Double-Unders
40 Push-Ups
20 Pull-Ups
1600 Meter Run
ALTERNATE AT-HOME WORKOUT OPTION – limited Equipment
When the clock starts, perform…
Two sets of:
30 Seconds of Jumping Jacks
30 Seconds of Squat Jumps @ 21X1 Tempo
60 Seconds of Pigeon Pulses per Side
60 Seconds of Downward Dog Stretch
30 Seconds of Single Leg Deadlifts per Leg
30 Seconds of Power Breathing
30 Seconds of Burpee Jump Backs
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 28 minutes (7 sets) of:
Station 1: 18-20/12-15 Calorie Bike or Row
Station 2: 12-16 Alternating Arm Dumbbell or Kettlebell Thrusters
Station 3: *Max Reps of Beast-Makers
Station 4: Rest
Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
When the running clock reaches 45:00, perform the following…
Three sets of:
30 seconds of Side Plank each Side
30 seconds of Hollow Hold
30 seconds of Hip Bridges
Rest as needed between sets
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
27:37
LOTS of kid interruptions…really good grind though!
Ouch.
24:09 – RX
Wanted to run instead of row, because, yuck, but made myself do it.
8:03 on the row.
I’m not sure on the run. I think I left around the 17 min mark but can’t remember.
DU were problematic as I was on carpet. Push ups. Ah push ups. first round good strict form. Second round had nothing left and did the fall to the ground and push back up variety.
Nice Janelle!
I didn’t workout Thursday, Friday, Saturday, or Sunday. And it was awesome.
Today – 23:37 RX.
7:34 2k row.
Looks like those rest day paid off! Super fast!
i don’t have a rower. What’s a good substitution? I have a power cage, barbell, dumbbells, a few bands, gymnastic rings, elliptical, and my own two feet.
Run a mile.
Pull ups, push ups,
Jump high 80x???
Then run a mile
Thanks!
Great WU – Turkish Get Ups done x 16 alternating each side @ 16kg KB A. For Time – 34:49 2k Row – 9:19 20 Strict Pull ups – 5/3/2/2/2/2/1/1/1/1 40 Push Ups – 15/12/8/5 80 DU – 4 trips…I think 40 Push Ups – 16/12/7/5 20 Strict Pull Ups – 3/3/2/2/2/singles 100 cal AB – 12:14 ***Definitely would have been faster to run the 1600m…but I have done only running the past week. I really missed the rower and AB…but yeah I’m over that now…lol B. Travis’ Core Workout # 14 for quality 3 Rounds Side Hand plank hip… Read more »
Glad you’ve been liking my warm-ups lately! I’m trying to mix in some new things for you guys!
A. 18:31 Had to SUb 2 mile bike instead of row The wife git the rower.
Surf
That’s a blazing time Adam!
Outstanding…super impressive Adam!
This was a good way to start off the week.
Done with strict pullups
24:18
row: 7:56 run 7:40
I moved through the pullups and pushups well. I had a lot of trips today on the DUs.
I also had some trip ups on the du today. Other movements were easy.
Solid time Mike ? Hardest bit was trying to gain any composure after the first row before trying to do some pull-ups!!
yeah that transition was tough. I paced the row pretty well so I wasn’t gassed going into them. usually I go out to hard and pay for it later!
Holy smokes that’s fast!!! Very well done Mike!
Did a dedication workout for an ex student that died over seas a year ago today.
Warmup
6 alt lingers
10 table turners
6 alt Cossack squat
10 table turners
6 alt reverse lunges
10 table turners
A. 2 rounds a moderate pace
10 pull-ups
20 pushups
40 du
20 pushups
10 pull-ups
B. For time
Buy in 40 sit-ups
7 rounds for time
13 burpee
13 wall shot 20lb ball 10’
13 alt dB snatch 40lb dB
13 goblet squat 40lb dB
Buy out 40 sit-ups
29:58
So sorry to hear that Jeremy.
Thank you. Wasn’t my direct ex student but it was a fellow coaches ex student.
I had a a friend die a few years back over seas also. The “Willy” wod is for him. He was a senior when I was a freshman. Went to high school with 200 students so we knew each other well. Also grew up with his younger siblings and coaches his little brother. If you have time check it out.
2k row
20 Pull ups
40 push
80 dubs
40 push
20 pull
1600m
30:20
That final mile hurt
Great job, Kenneth!
Great job pushing through Kenneth!
Nice job getting it done ?
Outstanding Kenneth!!
Row, 2000 m
20 Pull-ups
40 Push-ups
80 Double Unders
40 Push-ups
20 Pull-ups
100 Assault Bike Calories
22.10 tough today but fun to be able to post a wod 🙂 this one fit well with my rehab training
Great job setting the pace for us all Patrik!
Thanks Mike and all! Great to see that you are all keeping at it!
Welcome back Patrick, great time you’ve still got it!!!!!
Thank you for the little extra push Patrik…I went for the 100 cal AB…but I didn’t do nearly as well as you did…Outstanding work!
good on you Candy!! ?????
Still managing to train in my favourite gym in the world in Denmark ?? for a couple of days! Warmup done Turkish getups one with 20kg KB A. For time 2000m row 20 pull-ups 40 press-ups 80 DU’s 40 press-ups 20 pull-ups 2000m row 23’40 Did 2 rows as very rarely get on a rowing machine these days and just wanted to see if I was just as rubbish at it! First row in 7’30, second in 7’48 and I can confirm that it hasn’t got any easier and the second 2000m was horrible!! Pull-ups broken down into 7’s and… Read more »
Great work again today Al! You worked through those rows really well. I wanted to get an ab workout in, but I didn’t have time for it today. Well done!
Thanks Mike, that second row was a real struggle and I’d forgotten how much I hate the rowing machine, no technique and just try and muscle through it!!
Where do you find the core workouts? I need to hit some of these as well!
On YouTube Jeremy, just search for core workout #1-14 Invictus and they’ll all be there
They are a great addition to the programmed workouts. I try to add them in 2 times a week or so.
If you don’t find them hit me up at clolkey@yahoo.com, I have them all saved in my FB msgr so I can access them easier.
I made a playlist for you…
https://www.youtube.com/playlist?list=PLS5lovy8j9XaKQgwswanxDFqja_j0Tlzu
This is outstanding…thank u!!!
Thank you!!
Here, I made them into a playlist for easy pickings!
https://www.youtube.com/playlist?list=PLS5lovy8j9XaKQgwswanxDFqja_j0Tlzu
Blazing fast rows Al! Damn good work today!
Thanks Candy, was definitely well in the red zone by the end of the second row but was good to challenge myself on it ?
A little help please…I’ve done so much running the past week that I want to switch up the 1600m run for AB. I know my time for the run at the end of all that is going to be between 8-9 min (or more). My max AB cal per min is about 14-15 with an average of 10-11. Sooooo…should I be thinking an 80-90 cal AB ride? Thank you in advance!!!
Candy, I always figure the bottom line is that you are supposed to enjoy it, and if you want to switch it up just do it as you’re still burning cals!
Try 8 mins on the AB for the first round and 9 on the second and then you’ll have a reference for cals burnt for roughly the same time as a 1600m run
Hi Candy, I did 100 cal. Figured that 25 cal is the equivalent for a quick 400 m run.
That sounds about right. Somewhere in the 80-100 range for most people is perfect!