FITNESS
Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Russian Step-Ups x 5 each leg
Overhead Carry w/ Barbell x 40-50 meters
Then…
A.
Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Push-Ups x 15-20 reps @ 2011
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
15 Kettlebell Swings
20 Goblet Hold Alternating Reverse Lunges
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.
Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:
200 Meter Run OR 50 Smurf Jacks
60 seconds of Front Leaning Rest
200 Meter Run OR 50 Mountain Climbers
30 Superman Punches
200 Meter Run OR 50 Smurf Jacks
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Single-Arm Back Pack Cleans (15 each side)
Attempt to maintain nasal breathing for the duration of the workout.
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
Home workout option.
I did two rounds of all the described workout in 27 min. Couldn’t go to 30 minutes because it was raining too much, and i was wasted 🙂
Very exhausting for the legs i would say. I did 7 x 200m in total and 2 times mountain climbers.
What does it mean “30×1” at the end of deadlifts and “2011” after the pushups?
Hi Dennis! Those numbers are the tempo at which we want you to perform the movement. Each one stands for a different phase of the lift or push-up. The quick explanation is that for the deadlift, we want you to take 3 seconds to lower the bar from standing to the floor, then do a touch and go rep where it doesn’t rest on the floor. For the push-ups, lower yourself to the floor for 2 seconds, touch your chest, then press and reset with a breath and new brace at the top. Here’s more detail on the how and… Read more »
Thank you!
Anytime! You can always email me questions as well: michele@crossfitinvictus.com