PERFORMANCE
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 – 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.
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…
Complete rounds of 21, 15 and 9 reps for time of:
21 Dumbbell Front Squats
50 Double-Unders
15 Dumbbell Front Squats
50 Double-Unders
9 Dumbbell Front Squats
50 Double-Unders
When the running clock reaches 28:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
Lateral Burpees Over Dumbbells
Dumbbell Deadlifts
When the running clock reaches 38:00, perform the following…
Complete as many rounds and reps as possible for 10 minutes of:
10 Dumbbell Front Squats
50 Double-Unders
10 Lateral Burpees Over Dumbbells
10 Dumbbell 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
What is this a special guest post workout? I feel bike outlaw got to program this workout. The only thing that was missing was a 30 minute amrap of 135 lb thrusters to finish off
Emom as prescribed… it really kicked in around round 4 lol
3rft in 14:33
It was really tough after the 25 min emom
I made a mess of this.
Completely forgot to do half of the tabata exercises
EMOM:
no rower or assault bike – substituted elliptical or jogging in place while alt DB pressing
No jump rope so just jumped up and down 😉
V-ups – did a few but mostly fell over – lack of balance, timing, and strength
Did manage the KB swings.
Didn’t even try the extra 3 rounds.
You did it and that’s a win!
Emom done with Stationary Bike and American KBS because I ain’t Russian
You out your mind if you think you’re getting 3 more rounds for time.
This workout was crazy hard. Limited the suffering to a reasonable level at 6 am.
EMOM for 20 minutes (4 rounds)
20 cal row*
40 Double Unders
15 Cal Row (no bike)*
20 V-Ups
20 Kb Swings (24 kg)
4th round cals were limited to 18 and 13, respectively due to complete exhaustion and flabbyness.
Trained with my middle 8yr old son today so was pretty good fun!
Warmup done
A. EMOM 5 sets
20 cals hand bike
40 DU’s
15 cals hand bike
20 v-ups
20 KB swings @24kg
B. 3 rounds for time as above
11’40
HRM had a little wobble on the second round so just used my times from the first round and was then all good for round 3
V sweaty after that lot and didn’t have a lot of time left for any core workouts!
Did the EMOM and then 3 rds for time (modify 12 cal on assault bike, couldnt get 15 in 1 min lol!!!
12:25 (12 cal assault bike)
Yesterday’s pause below the knee CJ
Worked up final 3 sets at 165 (180max)
For time
40 cals AD
40 burpees pull ups
7:08
Kudos to those tackling today work.. looks like lots of heavy breathing!!
You made quick work of yesterday’s metcon. Well done!
Went off script a little today. Had wanted to do a time trial run for a bit. Had rained all night and most of day so was pretty slippery unfortunately.
EMOM 25
1 – 20 cal row
2 – 40 lateral over rower hops
3 – 200m run
4 – 20 v ups
5 – 20 24kg rKBS
5:00 rest
Around the block time trial run (1.02 mi) – 6:15
Not bad for 190 pounds, I suppose!
1.4 rds
2. 2 rds
3. Did 21-15-12-9-6-3 instead. (F.S and singles) Done in 6:30
4. Done
5. 6 rds + 10 reps
6. Did ab work
Only had time for the EMOM
First two minutes 35 cal row 1:44-1:52
40 DU
20 vups
20 kbs 60 lb kb
This felt like enough for the day! Great work everyone finishing this out.
Tossed the idea of modifying this to stay within the emom range…but finally just went for it RX! EMOM for 25 min 15 cal Row – 57s/59s/1:00/1:07/1:09 40 DU – So many trips every round 10 Cal AB – Between 57s – 1:25 20 V-Ups – All UB 20 KBS @ 16kg – All UB ***Finished 30s over 25:00 Then For Time – 15:05 15 Cal Row – 1;06 / 1:13 / 1:13 40 DU – 5+trips first round then UB / UB 10 Cal AB – 1:14 / 1:13 / 1:04 20 V-Ups – All UB 20 KBS @… Read more »
I feel pretty similar and I only did 25! Great work again!
Tired reading this… way to put in some hard work today!
Good work Candy! Solid ab effort on the UB V-ups
Warm up done.
A.
Heavy bench 4 sets (no spotter)
185×8
225×6
255×4
275×2
B. 3 rounds for time
15 cal row
20 KB swings
250m run
20 Russian twist
Time: 9:54
5 min emom 5 rounds
Round 1-2
Row 20 cal
40 du
Row 15 cal
20 alt vups
20 kB swing 30lb kb
Round 3-4-5 couldn’t make time and reduced cal
15 cal row
40 du
10 cal row
20 alt vups
20 kB swing 30 kB kB
Rest 5 min
3 rounds for time
Run 250
40 du
Run 250
20 sit ups
20 kB swing 30lbs
14:14
Wrecked!
Modified slightly for time and oldness.
35 minute EMOM (7 sets):
Minute 1 – 16 Calories of Rowing
Minute 2 – 40 Double-Unders
Minute 3 – 13 Calories of Assault Bike
Minute 4 – 20 V-Ups
Minute 5 – 20 Russian Kettlebell Swings
Good to see you TLH…Nice work!
did yesterday’s at home programming, working overnight with my 40# DB… Warmup: Up 6 flights of stairs… At each landing alternating between R and L arms… (3/arm) 5 DB squat clean + 5 push press + 5 DB front squats Immediately into 5-4-3-2-1 Strict press right arm Strict press left arm Warm up done, added bird dogs x 20 after air squats for hip flexors 3 sets: 20 banded uptight rows 10 banded bicep curls per arm 3 sets: 20 banded pull aparts 10 banded tricep ext each arm Tweaked the EMOM a bit to my context.. Every minute, on… Read more »
Outstanding Hunter!