PERFORMANCE
Warm-Up.
Pec Activation with Pec Stick or Medicine Ball
Followed by…
Kettlebell Halos x 5 each direction
Followed by…
Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6
Then…
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Dumbbell Bench Press x 6-8 reps
(Focus on squeezing your pecs by driving – without moving – your palms together. Pick a weight that feels manageable for the first 2-3 sets, then very challenging to hit all reps over the final 2-3 sets)
B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Push-Ups
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 Seconds of Alternating Cossack Squat
Minute 2: 45-Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the clock reaches 20:00, perform…
Against a 2-minute running clock…
25/18 Calorie Assault Bike OR Row OR 300 Meter Run
Max Reps of Jumping Air Squats
Rest for 60 seconds and repeat for a total of FOUR sets.
When the clock reaches 40:00, perform….
Three sets of:
Med Ball Hamstring Curl x 10 reps
(Furniture sliders work great if you don’t have a medicine ball!)
Rest as needed
Pistol Squat Hold in bottom* x 30 seconds each leg
Rest as needed
*You may hold on to the wall or a pole for balance.
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
14:23 with 115# barbell
B. 14′ 08”
A) DB bench presses with #50s (Don’t have any heavier, could definitely used them this time around)
B) 13:12 with 50lb DB
A. DB bench press
25, 30, 30, 35, 35, 35 – stopped there because bench is one of the irritators of my elbow pain.
B. 14:25 RX.
A)
Did dumbbell bench press 6-8 reps, 8 sets
55 / 70/ 75 / 80 for the rest of the sets @ 6 reps
B)
Four rounds for time
400 m run
10 push press left arm with right arm in front rack (55#)
10 opposite
15 push ups
12:10
That was a fun workout!
My time would be slower if we had db heavier than 40s. Doubt I would bear your time! Actually I know I wouldn’t haha
A. DB bench press @75# x 8 reps each. 75# was the highest I can go for two DBs in the garage, turned out perfect.
B. Rx 13:29. I’ve been nursing an Achilles/calf situation so took the runs slow~ 2min. Shoulder pump is real
AT-HOME OPTION – Modified
Against a 2-minute running clock:
— 25 Calorie Row: 1:17, 1:17, 1:18, 1:36
— Max Reps of Air Squats: 34/20/21/6
Three sets of:
— Glute Bridge x 10
— Get-up KB Bottoms Up Hip Circles (35 lbs) x 10
Rest day tomorrow.
GREAT WU!!! Thank you Michele…you are the BEST coach!! A. Dumbbell Bench Press x 6-8 reps 45# x 8, 8, 7, 5, 40# x 8, 8, 6, 6 B. 4 Rounds for time – RX – 18:13 400m Run – 2:05 / 2:06 / 2:15 (shoe tie) / 2;08 10 Single Arm DB PP with both DB in Front rack – R – UB, UB, 8/1/1, 7/3 10 Single Arm DB PP with Both DB in Front rack – L – UB, UB, 5/5, 5/5 15 Push Ups – 10/5, 10/5, 8/7, 7/5/3 C. Blog Core Workout #4 5 Rounds… Read more »
That’s a fast show tie! Haha
Glad you’re liking the warm-ups. And I started adding a coaching cue based on your suggestion! Thanks for making this community awesome!
A. 50# DB for all sets
B. 14:40 with 40# DB
I enjoyed that workout
Great work Kenny!
A. Worked from 40 lb to 55 lb across the eight sets.
B. 15:05 Rx slow pace on the runs, unbroken on the dumbbells.
Nice work going UB on those DB presses Zachary!
Wow! Unbroken is legit!
2 rounds
Band stretch’s for shoulders
Supinated hang 20-30 sec
2 sets 15lb kb
Halos 5 each direction
1 round R-L
Single and floor press 40 lbs 3 reps at temp
6 hip Bridges
3 Turkish getups15lb kB
12 front rack reverse lunges 15lb kB
Emom 1:30 8 sets
12 floor press in glute bridge position 40lb dbs
4 rounds for time
Run 400m
10 dB pp other hand front rack hold R-L(20 total)
15 pushups
Time 11:02
Killing it as always Jeremy!!!
Nice time! You must have been flying in the run!
Thank you! Between 1:30-1:45 each lap. Got faster each one. Really moved good though the pp and pu. First 2 rounds I was done in 3:00 and tried to push it on the last two rounds.
A.
Used 55# DB
Good cue coach and good pump!!!
B.
11:30
Scaled to 40# DB but all I could ask for to and stay UB on those.
Runs 1:22-1:25
C.
Did 5 sets of drop pushups with 40 step sprint on treadmill without power (simulate a sled drag)
Glad you saw the cue! Candy made a great suggestion to add some into the notes for each day.
I watched Kirsten’s video again on the pec activation….today I used my 14# WB as I usually do…but this time I really squeezed the elbows inward, the tail tucked and stood still and man oh man…the pecs turned on and I only had 60s in me!! But wowzers…it definitely helped with the DB bench press…I’m gonna feel that in the morning!!
Super fast metcon Hunter…Nice work!
Thanks Candy! And thanks for suggesting the cues!
Nice job hunter!
Thanks John! You too dude! The pushups were honestly the hardest for me.
Haha! Me too!!!
For Part B, is the front rack extended or close to body? Thanks.
Keep it close!
Thank you. A day behind because of travel.