PERFORMANCE
Warm-Up.
One set of:
Ring Muscle-Up Reverse Pull-Up x 15 reps
and then, complete (not for time):
Four sets of:
400 Meter Run
1-5 Ring Muscle-Ups
Goal is to move through at an easy pace while focusing on quality reps.
If you don’t have ring muscle-ups, then please do one of the following:
Feet on Floor
Feet on Box
Calves on Box
Strict Pull-Ups
Then…
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
400 Meter Run
30 Push-Ups
20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg)
10 Bar Muscle-Ups
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform:
Three sets of:
60 seconds of Run/Bike/Row/Swim (Yes, we have coached people doing the workouts at a lake!)
60 seconds of Plank Hold from Elbows
30 seconds of Downward Dog Stretch
60 seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
30 seconds of Death March
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run
15 Dumbbell Deadlifts
10 Strict Handstand Push-ups
Rest until the running clock reaches 25:00, and then…
Complete as many rounds and reps as possible in 7 minutes of:
20 Russian Kettlebell Swings
15 Push-Ups
100 Meter Run
When the running clock reaches 38:00, perform the following…
Every minute, on the minute, for 12 minutes (4 sets of):
Station 1 – 10-15 Split Stance Romanian Deadlifts (Right Leg Forward)
Station 2 – 10-15 Split Stance Romanian Deadlifts (Left Leg Forward)
Station 3 – 10-15 Bent-Over Rows
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.
3 + 197m on the row, with subs
Uneven weights on reverse lunges
5x ring MU with feet on box (not enough ceiling to do bar MU)
3 rounds
3+780m
W/ 24 & 16 kg lunges (switched every 10)
Was a good grind
1) did warmup and 4 rounds of 400 m run with 4 bar muscle ups with negatives.
2) amrap 30
500 m row
400 m run
30 pushups
20 reverse lunges with 50# dbs
10 bar mu
3 rounds + 500 m row
(1st round did the 10 bar mu, round 2 & 3 I did 10 strict pull ups with 10 strict dips, was putting too much dynamic strain on my shoulder)
Wow… I died on that work out!
It was certainly a long hard slog that one hey John!
Love the ring mu rev pull ups…but I only did 10 because that’s what Travis’ said in the video…didn’t notice till now that the workout was 15….oops A. 4 Sets for quality with nasal breathing only throughout 400m Run Strict pull up + strict Ring Dip x 5 ***roughly 13 min total B. 30 min AMRAP – 3 rounds + 500m row 500m Row – 2:15 / 2:16 / 2:21 / 2:19 400m Run 30 Push Ups – 15/10/5 all rounds 20 Alt Rev lunges with FC @ 35# DBs – all UB 10 C2B – all singles (lots of… Read more »
Haha! I feel like a sloth working out pretty much every day right now (here in South Texas for the moment). I saw your note yesterday about indicating which muscles to focus on. Let me ponder how to include that with the program. Thanks for the input!
Thank you Michele! I can say that today during the push ups I could feel my tris and lats working hard..but i moved my focus to my biceps and it really helped relieve some of the strain on the other muscles. Is this normal??
Very interesting indeed…remember the chains of torque? Internal Torque and External Torque. Push-ups are an IT movement yet you are trying to perform them with ET muscles – the triceps and lats. (You are not alone – most of us default to ET). My guess is that this is what is happening with your biceps curls too. To engage the IT in the push-up: – Tuck your tail bone – Squeeze the lower abs & obliques (not the 6-pack) – Actively squeeze your hands toward each other on the ground (without actually moving them) Let me know if you feel… Read more »
Warmup done
A. 400m run
2-5 MU’s
Done in about 12 mins
B. AMRAP
500m row
400m run
30 push-ups
20 alt rev lunges @24kg
10 MU’s
4 rounds + 60m
Roughly a 15 second quick stroll between the cardio area and the weights room which probably helped a little with recovery. Have never looked forward to 30 push-ups as much as they felt like the easiest part of the whole lot. Grip strength certainly started to go each round after the lunges! A slow grind!
Holy smokes Al…fantastic Metcon! I totally agree on the push ups….they were definitely the easiest part of today…I thought it was just me because I LOVE push ups!
Yea right Candy, push-ups felt like a break in the workout today!!! Think it helped that I ran indoors today as I just put the treadmill on 15kph every round and suffered whereas if I was outside it’d have gone a lot slower!!!
3+165m rowed. Done with 25# dbs on the lunges and banded BMU. Great workout!
Any fun travel plans for anyone else on the blog?
Do you mean like to the backyard? LOL…I’m in NY so we are basically like grounded 12 year olds!
Yeah it’s hard to do much of anything. I’m looking forward to a week away at a lakeside cabin to unplug!
We made one trip to the river to camp and will probably do another one next month!
Lunges done with 44 lb kbs and muscle ups were subbed for 1 strict pull-up and 1 strict ring dip for 10 reps
3+400ish meters
Great grind for the day!
Was certainly a grindathon this one, good work getting it done Mike!!
So glad I read your post prior! Thanx for the reminder on the strict pull up + strict ring dip! Great work Mike!
Did some shoulder and scap mobility work
4 rounds
Run 400
3 muscle ups
Around 12 min
20 min amrap
Run 800
30 pushups
20 reverse lunches farmer carry 50lb dbs
10 muscle ups
2 rounds in 19:53
Haven’t done muscle ups in about 4 months. From got sloppy
Well done getting two rounds in Rx!
Great work Jeremy!
Thank you! I was gassed!
Good job smashing 2 quick rounds out ?