PERFORMANCE
Warm-Up.
Glute Activation Warm-Up (Vandyke Strength Protocol)
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy, the final steps should not be performed without struggle.
B.
For time:
50 Calorie Row
50 Box Jump-Overs (24″/20″ – step down)
50 Kettlebell Swings (24/16 kg)
50 Box Step-Overs with Kettlebell (24/16 kg)
50 Calorie Row
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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. Click here for the full workout briefing.
When the clock starts, perform…
Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
When the running clock reaches 20:00, perform the following:
Complete as many rounds and reps as possible in 4 minutes of:
10 Burpees
15 Dumbbell Push Press
20 Dumbbell Lunges
200-Foot Shuttle Run
Rest 60 seconds and repeat for THREE (3) sets.
Start each set where you left off the previous set and record the total number of rounds and reps you achieved for the full AMRAP.
When the running clock reaches 40:00, perform the following:
Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds
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
A.
25# DBs, 35#, 35#
B. 14:20 – this hurt. Pushed the pacs hard and kept kbs UB and Box step over rests really short.
A) 50lb all three sets
B) 19:45 (Rx, I think) Not sure what Rx KB box stepovers is suppose to look like. I tried maintaining a “goblet” hold, but the last 25 reps were more like a hanging hold and shrugging the weight as I stepped over the box. But I got it over nonetheless. I was good shape until that part.
A) 50lbs all three
B) 50 burpees
50 jump overs
50 DB sings 50lbs
50 step overs 50lbs
50 burpees
20:45. Step overs got me hard lol
A. Done with 16kg kB in one hand, 24 in another.
B. 15:49
Used the 53# KB for the three sets of lunges
Metcon: 16:12 RX
A. Every 2 minutes x 3
DB walking lunge 25# (all I have at home)
B. For time – RX – 23:00
50 cal row 3:47
50 BJO (no rest)
50 KB swing (2 sets)
50 Box step over with KB
50 cal row 4:04
It took me a while to figure out the best way to hold the KB for step overs. I finally rested on shoulder and switched every 10 reps and was able to go without resting.
I love these chipper type workouts! They’re my favorite.
Warm-Up: Done
A. 50#-70#-85# using Hex Bar. Was a bit awkward but it worked.
B.
35 Cal AB
50 BJO (step down)
50 KBS (53#)
50 KB BSO (53#)
35 Cal AB
17:11
Loved this one! Thanks!
Great WU!
A. E2M for 6 Min
DB walking lunges x 20 – All at 45# DB’s all UB
B. For Time RX – 17:06
50 Cal Row – 3:43
50 Box Jump Overs @ 20″
50 KB Swings @ 16kg
50 Box Step Overs @ 20″ w/ 16kg KB (held behind the neck with both arms)
50 Cal Row – 3:54
***Everything UB!! My rowing definitely needs work, my row times always seem to kill a great WOD!
Awesome time!
No equip/space to run. ( was able to get a toy jump rope) and used It instead of cardio below.
1. 2 mins of jump rope and the rest the same .Done
2. 20 mins AMRAP:
10 push up burpees
20 DB lunges
50 single jump rope
30 secs rest
Total: 5 Rds.
3. Done
Jumping right into this after doing my own thing for the rest of lockdown. I’m also a Masters swimmer so I’m missing the pool…
A) 3×20 lunge steps @ 2:00
//w/24kg KB in goblet hold – did lunges yesterday so this weight was still tough.
B) 15:05 – had rower in back yard and rest of equipment in garage so a little slow transitions. KB step ups were tough!
Warmup ✅
A. E2M 28kg / 32 kg / 32 kg
B. FT
50 cal row ~2:30
50 box jumps (extremely slow)
50 KBS 24 kg 30.20
50 step overs with a kettlebell on shoulder 24 kg switched side in the middle
50 cal row
~17:00
Pretty ugly after the KBS. Good sweat!
A. 20 walking lunges done with 2 44 lb kb in one hand and 60 lb kb in the other. I alternated sets. The final set I broke them up 12/8.
B. 15:58
Rows were 2:26 and 2:32
KBS with 60 lb kb
Step up with 44 lb kb that was far and away the hardest part. It was slow, but I kept moving.
Travis’s ab workout #8
Another good grind. Great work everyone!
Warmup
A. 3×20 waking lunges 40lb dbs
B.
50 cal row
50 box jump overs 24”
50 kB swing 40lb db
50 alt box step overs 40lb dB alt shoulder every
4×10 then last set 2×5 24” box
50 cal row
Time 15:32
Last 50 cal row killed me
Good work today!
A. 10 leg extension 30 kg with sandbag
10 ghd curl. these are horrible
B. Rxd 14.15. The box step overs were by far the most difficult. Negative split on last 50 row at 2.22. Good one
Will be forced to take a short break from the programming to see if i can heal up the hip a bit at least. Announcing it to keep myself accountable (really easy for me to slip back to biz too early)?
Great time Patrik and agreed the step overs felt ridiculously hard after everything else!
Best of luck with the hip recovery, you’ve pushed me the last couple of months to improve as yours are always one of the first comments on the board and I always use you as a bench mark! ? Quick recovery!
Thanks much Al! I appreciate the kind words.
A.
3 sets 10 front. 10 rev alt lunges. W 2x45lb kettlebells.
3. 18:56
Step overs with 1 24 lb kettlebell rested on shoulder and swapped sides about every 10.
Fun one.
Warmup done, quite nice to do something a bit different.
A. Walking lunges every 2 mins @1x28kg and 1x24kg KB
B. For time
50 cal grind 3’28
50 BJO’s 24”
50 KBS @24kg
50 BSO’s 24”
50 cal grind 2’58
14’38
Second round of step overs felt tough straight away so had to push on slow and steady. Second 50cals was 30secs quicker than first and I’m not surprised going by how much I was blowing!!
C. Bench press accessory work 6×8
D. Travis’ core workout #2, short and sweet this one
BSO’s done with 24kg KB farmers carry swapping every 5 reps
At work tonight with my 40# DB… did the at home workout with some slight modifications… Enjoyed the warm-up… 4 Rounds: 2 min run 1 min sky to ground touches/leg 1 min front leaning rest AMRAP Interval piece modified to… 4 rounds: 10 burpees 10 Push press/arm (only have the one DB) 20 goblet hold reverse lunges 300 foot shuttle run (down long hallway and back) Total rounds: 6 + 45 reps (I liked this! The push press into the lunge was the struggle but I kept moving consistently. Couldn’t really push the pace quite like I’d like to either… Read more »