FITNESS
Warm-Up.
Followed by…
For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps
Followed by…
Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps
Followed by…
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.
Then…
A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Left)
Minute 2 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Right)
Minute 3 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 4 – Frog Pumps x 10 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Minute 5 – Ring Support Hold x 30 seconds
(hold hollow position during the ring support)
B.
For time:
1000 Meter Row
75 Russian Kettlebell Swings
800 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 90 seconds, for 18 minutes (4 sets) of:
Minute 1: 60 seconds of Tempo Alternating Cossack Squats @ 1111
Minute 2: 30 second Plank Hold + 30 seconds of Bodyweight Hip Bridges
Minute 3: 16 Tempo Mountain Climbers – hover your foot off the ground at the top of each rep for 1 full 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 running clock reaches 22:00, perform the following…
Complete rounds of 20, 18, 16…..down to 4, and 2 reps for times of:
Jumping Lunges
Down Ups
TIME CAP = 18 Minutes
When the running clock reaches 40:00, perform the following…
Three sets of:
15 Straight Leg Sit-Ups
20 L-Sit Leg Lift-Overs
30 Russian Twist
Rest 1-2 minutes