PERFORMANCE
Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Followed by…
Then…
Against a 3-minute clock…
Row 500 Meters
Max Reps of Toes to Bar
Rest 60 seconds, and then…
Against a 3-minute clock…
Run 400 Meters
Max Reps of Power Cleans (185/135 lbs)
Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.
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:
90 second Sampson Pulse Each Leg
90 second Pigeon Stretch Each Leg
60 second Bottom of Squat Hold
Followed by…
Two sets of:
20 Side Shuffles
20 Single Leg Hops Each Leg
Rest 30 seconds
(Perform at 70-80% Effort)
Followed by…
Two sets of:
100 Foot Out and Back Run
10 Ground to Sky Reaches
Rest 30 seconds (Perform at 80-90% Effort)
Followed by…
Two sets of:
Two sets of:
100 Foot Out and Back Run
5 Burpee Jump Backs
Rest 30 seconds (Perform at 90+% Effort)
When the running clock reaches 25:00, perform the following…
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 = 200 Meter Run
Station 2 = 60 seconds of Alternating Dumbbell Snatch
Station 3 = 30 Calorie Bike OR Row OR 200 Meter Run OR 60 seconds of Speed Skaters
Station 4 = 60 seconds of Altenrating Dumbbell Hang Clean and Jerk
T2B: 28, 24, 20, 17
Cleans: 8, 8, 7, 6
Rx on all
My day did not go as planned so I squeezed the workout down to 24 minutes (no rest between rounds). It was also storming so all of the rounds were rows.
All rows were 1:54-1:59
Odd rounds max reps 80 lb kbs: 25, 18, 20, 17
Single arm cleans 80 lb kb: 6, 6, 6, 8
I’m spent, but it felt good to move.
A. Against 3 min clock
Row 500m – all between 1:59-2:06
Max T2B – 11-13-14-15
Rest 1 min
Against 3 min clock
Run 400m – around 2:11
Max Power Cleans @ 135# – 2-2-2-3
This was ok. 135# is hardly a working weight for me, so with 30-45 secs left, 2 reps was challenging enough.
-40 KB sumo deadlift high pulls @ 50# since no rower (figured 12.5m per pull)
-leg lifts laying holding barbell since no bar for ttb
-400m run
-185# cleans
33, 33, 35, 43
5, 5, 5, 7
TTB: 17/15/12/12
145# PC: 9/10/10/9
Was on the struggle bus big time with this one today.
Not sure what the issue is. I suspect that my iron is low as I have no energy or stamina.
Was gassed right out of the gate.
Ran instead of rowed because my elbow was complaining a bit and after one round, I felt like I was going to die.
TTB- 20, 15, 20, 18
PC @ 135 – 6,6,6,7
Also took extra rest after every run and then gave myself 1 min for max reps.
Need to figure out what happened to my engine.
damn that’s really good for being on the struggle bus – feel better, i’ve heard the big 3 electrolytes help too (sodium, potassium and magnesium)
TTB- 13, 11, 8, 2
PC 165# – 5, 5, 2, 3
Bonked pretty bad on 3rd round row. Glad I scaled. Only 3rd day back so don’t feel too bad about it. Good to be back.
welcome back, this was quite a 3rd day back workout
WU + lots of upper body mobility drills!
A. Against 3 min clock
Row 500m – 2:15/2:14/2:17/2:19
Max T2B – 15/17/15/10
Rest 1 min
Against 3 min clock
Run 400m – 2:15-2:20
Max Power Cleans @ 105# – 5/4/4/4
B. 4 Sets for quality
Heels elevated narrow stance back squat @ 3030 x 10 – 85#
Rest 1 min
Leg Press x 10 @ 375#
Rest 1 min
C. 3 Sets for quality
Hand supported RFESS x 10 each leg w/ 16kg KB
45# Plate bear hug box squat (12″) x 12 (touch n go, not pause at the top)
Rx+++