PERFORMANCE
Warm-Up.
3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only
Followed by…
Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
Followed by…
Three Sets:
Single-Arm Hang from Bar x 10-15 seconds per side
Alternating Plank to Pike Toe Taps x 20 reps
100 meter run
Rest as needed
Followed by…
Every minute on the minute for 3 minutes:
20 second Row or Assault Bike Sprint
Then…
Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row
50 Double-Unders
50 Air Squats
25 Push-Ups
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…
Two sets of:
60 seconds of Run/Bike/Row
60 seconds of Pigeon Pulses Each Leg
60 seconds of Bottom of Squat Hold with Kettlebell in Goblet Position
60 seconds of Alternating Scorpion Kicks
Rest 30 seconds
30 seconds of Burpee Jump Backs
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 2 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 4 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.
When the running clock reaches 26:00, perform the following…
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters
3 Toes to Bar OR V-Ups
5 Thrusters
5 Toes to Bar OR V-Ups
7 Thrusters
7 Toes to Bar OR V-Ups
9…and so on, adding two repetitions each round.
NO EQUIPMENT SUGGESTIONS:
Thrusters – Substitute Jumping Air Squats
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 30 second Right Side Plank
Station 2: 30 second Left Side Plank
Station 3: 30 seconds of Banded Push-Ups
Station 4: 30 seconds of Band Pull-Aparts
Station 5: 45-60 seconds of Elbow Plank Hold
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.
Every 7 minutes, for 35 minutes (5 sets) for times of:
250 Meter Row
25 Double-Unders
50 Air Squats
25 Push-Ups
4:46
5:30
5:30
5:48
6:14
Row @ 1:40 – 1:50 pace
DU’s 8 – 10 trips per round…. Best UB = 7
PU – UB x 2 and 15/5/5 x 3
A. I’m hurting from yesterday. There was no push today. It was just about getting the work done.
3:49, 3:52, 3:53, 3:38, 4:22
I started the last round 2 minutes early, and I paid for it! Good work friends!
B. Core workout 6
2:40/2:40/2:37/2:39/2:42 (13:18min)
Nice Friday burner 🔥
1900-2200cal/hr on the rower
DU UB, except for three trips in the last set and one in set 4.
Air Squats 30/20 shook out legs and moved to push up starting location after rep 30
Push Ups UB
Sped up the air squats in the last round to make up for the trips on the DUs. Round 3 was my most ideal round today. I believe sub 2:30 possible with rower closer to DU rope and unbroken in air squats.
Emom 7 min 5 rds
Row 250
50 du
50 as broken up in 25-15-10
25 pu
All other reps unbroken
3:35
3:16
3:10
3:10
2:50
Total time 16:01
Thanks for the push AL!!
Nice work Jeremy, toe to toe!! You went the same way as me and brought your round times down as you went along, realised you could push yourself harder??
Exactly that!
I watch Marcus Filly a lot and that was one of his tips with these type of workouts.
I follow Marcus also…that’s where I get a lot of my add on extra work.
Super awesome work Jeremy!!
Great WU!
This one went WAY better than I had expected…not as good as mad man Al though.
Every 7 min for 35 min
250m Row – 1:03/1;03/1:05/1:06/1:05
50 DU – all UB
50 AS – 1 break in R1-4 / 2 breaks in R5
25 PU – 1 1break in R1-4 / 2 breaks in R5
3:44 / 3:45 / 3:44 / 3:44 / 3:54
Those row times are very respectable Candy 👊
Great job staying consistent on the row Candy
Warmup done ✅
Every 7 mins
250m row
50 DU’s
50 air squats
25 push-ups
3’23
3’18
3’11
3’06
2’59
Total 15’57
Nice little sprint this one with plenty of rest! Not sure my back would have taken too much heavy lifting today after yesterday’s DL’s, nice to keep it simple! Go smash it team and have a good weekend 👊
Great job Al!
Thanks Nichole 👍
Damn Al those are some FAST round times…OUTSTANDING!! I’d be interested to know what your avg row times were? Just feel like I pushed hard, but truly believe my lost time is in my row. ???
Ha thanks Candy 👍 so row times we’re around 40-45 seconds. I made sure I came out of the blocks swinging with around a 1’32 500m av and then ended up around 1’36/8 500m by the end. All other movements were UB as well.
Moving very well today Al 👊
Thought I went ok till I saw your times!! 🔥
Thank Al. I LOVE my rest time so I went all out 😉 Great day of work and well deserved weekend with some rest 🙌