June 12, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

Then…

Four rounds for time of:
400 Meter Run
20 Thrusters (75/55 lbs)
15 Toes to Bar
10 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)

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…

Complete as many rounds and reps possible in 60 minutes of:
400 Meter Run
50 Single Dumbbell Push Press (alternate arms every 5 reps)
50 Goblet Hold Alternating Cossack Squats
400 Meter Run
50 Alternating Contralateral V-Ups
200 Meter Heavy Object Carry, Push, OR Pull

*For this you can choose farmer carry, sandbag bearhug carry, sled push, sled pull, or get creative!

NO EQUIPMENT SUGGESTIONS:
Single Dumbbell Push Press – Substitute Right and Left Arm Forward Push-Ups (alternating every 5 reps)
Goblet Hold Alternating Cossack Squats – Substitute Bodyweight Alternating Cossack Squats
Heavy Object Carry, Push, OR Pull – Substitute 90-120 seconds in a Core Strengthening Position (i.e. Plank Hold, Side Plank, L-sits, Hollow Hold, etc.)

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

Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.

*Use the “Mind Muscle” Video Playlist for ideas!