Warm-Up.
Posterior Chain Mobility Drill
Band Distracted Elevated Ankle Pulse x 30 seconds per ankle
Squat Rocks x 30-60 seconds
(hold in whatever position feels the tightest and try to breathe into that position)
Followed by…
Tabata Warm-Up x 3 sets:
20 seconds of Banded Squats
10 seconds of Rest
20 seconds of Plank Walks
10 seconds of Rest
20 seconds of Tuck Jumps
10 seconds of Rest
20 seconds of Plank Shoulder Taps
10 seconds of Rest
Then…
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 30 Front-Racked Kettlebell Walking Lunges (24/16 kg)
Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)
Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions. If you’re not sure what you’re capable of, use the first set as an assessment; go hard for 90 seconds on each station, then try to achieve that number of reps within the two-minute intervals throughout the next two sets.
25 Cal assault bike
30/34/30 Front rack kb lunge
20 Alternating db snatches
14/10/10 Burbee box jump overs
40s side plank
Every 2 mins for 30 mins, alternating between: 25 Assault Bike Calories 30 Kettlebell Front Rack Walking Lunges, 24 kg 30 Dumbbell Snatches, 20 kg 20 Burpee Box Jump Overs, 24 in Side Plank, 1:20
That was ?
Exactly how TLH described it. Round 1 was good, round 2 was getting intense, round 3 wanted to lay down and die. Set my timer at 90 with a 30 sec break. If I didn’t finish in that 90 sec, counted reps. The only thing that I couldn’t finish was BBJO. By that stage, my legs were jello.
Cal AB – :56, :48, :50
WL – 1:10, 1:08, 1:25 – 2 rounds UB , had to drop them at 26.
DBS – 1:17, 1:20, 1:25
BBJO – 17, 16, 15 @ 1:35
Plank – ✅
Done. All RX. Wowzers whoever programmed this one… God bless you.
Sorry I lied. I used a rower not a dementor. I mean assault bike.
Seriously. Evil work out.
WU + 5 min TM Run with only Nasal breathing A. R1 – 15 Cal AB (1:20) / 25 WL / 30 DB Snatches / 20 BBJO / 40s side planks R2 – 15 Cal AB (1:27) / 20 WL / 25 DB Snatches / 15 BBJO / 40s side planks R3 – 15 Cal AB (1:28) / 20 WL / 25 DB Snatches / 15 BBJO / 40s side planks ***Scaled to allow for approx. 30s rest B. Power Abs 2 Times for 4 sets – Push Up w/ 1 leg in the air each side – Frog Push… Read more »
Bike doesn’t have a counter so rode for 1:30 each round. Also scaled accordingly to get 30 seconds rest:
Round 1: only 18 bbjos
Round 2: only 25 lunges and 15 bbjos
Round 3: only 15 bbjos
I look like I jumped in a pool! So sweaty….
S1 20 cal row
S2 30 frkb lunges 35lbs kb
S3 30 alt dB snatch 35lbs
S4 (hardest) 20 burpees 20 box jumps
S5 ran over on time from station 4 but subbed 60 sec diamond bridge holds
Felt dead this morning but was feeling much better after the continuous movement of the workout
… version of the warm-up as Rx
A. As Rx:
R1 – might be able to make it through
R2 – rough but holding on
R3 – squeezed the CALs in at the buzzer / few seconds rest after the WL / imploded after the snatch / took a knee before the BBOs … finished the planks at 31:18
… tough … feeling tired and exposed with a dash of inadequacy on top.
This EXACTLY! I was like what happened on the 3rd round.
Subbed 30 DB snatch for 30 GHD sit up; everything else RX.
Challenging workout; great mental push
A. 2 changes
30 cal row
17 burpee box jump overs
Good workout!!!
Upper body
3×10,8,6 30kg Dips
3×10 chest supported row
3×12 25kg incline dumbbell press
3×6 weighted chin ups @15kg