June 18, 2020 - Fitness and No Equipment Workouts

FITNESS

Warm-Up.

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Inchworms x 5
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps

Assault Bike x 45 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike x 30 seconds (80-85% perceived effort)

Then…

Against a 3-minute clock…
Row 500 Meters
Max Reps of Strict Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…
Run 400 Meters
Max Reps of Kettlebell Swings

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

Compare results to December 16, 2019.

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

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…

As many rounds and reps possible in 12 minutes of:

400 Meter Run

50 Double Unders

30 Contralateral Alternating V-Ups

Breathe exclusively through your nose throughout this entire first 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 running clock reaches 12:00, perform the following…

Complete as many rounds and reps possible in 12 minutes of:
400 Meter Run
30 Running Man Line Jumps
30 Air Squats

When the running clock reaches 24:00, perform the following…

Complete for time:
400 Meter Run
50 Double Unders
30 Contralateral Alternating V-Ups
400 Meter Run
50 Double Unders
20 Back Pack Strict Press

TIME CAP: 10 Minutes