PERFORMANCE
Warm-Up.
Two sets of:
30-45 Second Plank Hold from Push-Ups Position
20 Alternating Lateral Shoulder Taps
3-4 Turkish Get Ups Each Arm
Followed by…
Two sets of:
60 Seconds of Banded Monster Walk
15-20 Banded Kickbacks Each Leg
Rest as needed
Followed by…
Three sets of:
5/10/15 Meter Out and Backs
Rest 60 seconds between sets
*Set up cones at 0, 5, 10, and 15 meters. Run from the starting cone to the 5-meter cone, and back. Repeat with the 10 and 15-meter cones. The set is completed once you have finished returning from the 15-meter cone.
Then…
Every 7 minutes, for 35 minutes (5 sets) for times:
400 Meter Run
12 Chest-to-Bar Pull-Ups
12 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)
400 Meter Run
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…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 Seconds of Alternating Cossack Squat
Minute 2: 45-Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second
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 clock reaches 20:00, perform…
Against a 2-minute running clock…
25/18 Calorie Assault Bike OR Row OR 300 Meter Run
Max Reps of Jumping Air Squats
Rest for 60 seconds and repeat for a total of FOUR sets.
When the clock reaches 40:00, perform….
Three sets of:
Med Ball Hamstring Curl x 10 reps
Rest as needed
Pistol Squat Hold in bottom* x 30 seconds each leg
Rest as needed
*You may hold on to the wall or a pole for balance.
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
*Use the “Mind Muscle” Video Playlist for ideas!
Every 7 minutes, for 35 minutes (5 sets) for times:
20 cal AB
10 Chest-to-Bar Pull-Ups
10 Dumbbell Box Step-Overs (2x15kg; 24″)
20 cal AB
3’50” – 4’00” – 4’00” – 4’18” – 4’28”
Major modification.
Did it as a partner wod, 13-year-old son. Partner 1 begins run. Only after the run, Partner 2 runs. Only after step-ups, Partner 1 runs again.
5 rounds:
400+m run
12 pull-ups
12 step-ups
I’ve been trying to lay off my knee, so I did my own workout incorporating elements from the one posted here.
30 mins run
5 mins assault bike
Skill work – strict pull-ups
5:35,5:29,5:41,5:24,6:00 with 50# DB and at 7.5mph on treadmill. Broke sets 3&5 of DB step-overs.
Raining again
Emom Cindy 20 rds
5 pull-ups
10 push-ups
15 air squat
Scaled to:
Every 7 minutes, for 35 minutes (5 sets) for times:
400 Meter Run
12 Kipping Pull-Ups
12 Dumbbell Box Step-Overs (40 lbs; 20″)
400 Meter Run
Rounds 1 – 3 rounds unbroken – 1:20 remaining
Rounds 4 & 5 broke ups BSO’s – 1:00 remaining
Great WU!! Traded the Out and Backs for Shin, Calf, Ankle, Foot LOVE ❤ I knew just from reading todays workout that 7 min rounds wasn’t going to work for this old lady. So tackled it like this… For Time – 5 Rounds – 40:02 400m Run 12 C2B – mostly singles 12 DB Box Step Overs @ 35# DBs / 20″ box – all UB 400m Run ***I ran 400m to start then combined the two 400m each round and just ran 800m..and then ended with a 400m run. So…still ran the correct distance..just didn’t break between the middle… Read more »
Great job!
Nice work Candy!
Done with 50#s and strict pull ups
Rounds never got over 5:50 until the last one and that was 6:30
Great work Mugu…not at all sure how you got all that in under 6:00…smokin fast!
Nice job!!!
Workout done with 35 lb dumbbells. Do not own 55s.
Wod:
1. 5:05
2. 5:05
3. 5:15
4. 5:30
5. 5:40
Killed it Dris!!
Nice job!