fitness
Warm-Up.
Spend 10-15 minutes working on a skill of your choice (i.e. Double-Under, Oly Technique, Gymnastics Drills, etc.)
Then…
A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
B.
Every 5 minutes, for 25 minutes (5 sets) for times of:
500 Meter Row
25 Kettlebell Swings
Note weight of kettlebell used and time to complete each set.
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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 21 minutes (7 sets of):
Station 1 – 8 Backpack Sumo Deadlift High Pulls + 10 Backpack Bearhug Lunges
Station 2 – 200 Meter Run OR (20 Bicycles + Hollow Hold the remainder of the minute)
Station 3 – Rest
When the running clock reaches 40:00, perform the following:
Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single Leg Hip Bridge each Leg
Rest 30 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.