fitness
Warm-Up.
Followed by…
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…
Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 – 20/15 Calories of Rowing
Minute 2 – 40 Double-Unders
Minute 3 – 15/10 Calories of Assault Bike
Minute 4 – 20 V-Ups
Minute 5 – 20 Russian Kettlebell Swings
When the running clock reaches 25:00…
Three rounds for time of:
20/15 Calories of Rowing
40 Double-Unders
15/10 Calories of Assault Bike
20 V-Ups
20 Russian Kettlebell Swings
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…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest
Breathe exclusively through your nose throughout this entire 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 20:00, perform the following…
For time:
21 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
15 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
9 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
When the running clock reaches 28:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
Burpees
Backpack Sumo Deadlifts
When the running clock reaches 38:00, perform the following…
Complete as many rounds and reps as possible for 10 minutes of:
10 Backpack Goblet Squats
50 Lateral Line Jumps
10 Burpees
10 Backpack Sumo Deadlifts
*Please record rounds in the comments
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