FITNESS
Warm-Up.
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Assault Bike x 60 seconds (60-65% perceived effort)
Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed by…
Assault Bike x 60 seconds (70-75% perceived effort)
Followed by…
Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps
Followed by…
Assault Bike x 60 seconds (80-85% perceived effort)
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then….
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
300-Foot Overhead Carry (24/16 kg KBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Strict Knees to Elbows
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…
Two sets of:
60 seconds of Run/Bike/Row/Jog in Place
30 seconds of Single Leg Ground to Sky Reaches Each Leg
60 seconds of Alternating Pigeon Stretches
30 seconds of Right Leg Forward Split Squats
30 seconds of Left Leg Forward Split Squats
60 seconds of Downward Dog Stretch
60 seconds of Push-ups @ 2111 Tempo
30 seconds of Side Plank Each Side
60 seconds of Rest
When the running clock reaches 15:00, perform the following…
Complete rounds of 30, 20 and 10 reps for time of:
Goblet Squats
Down Ups
TIME CAP = 6 MINUTES
Rest the remainder of the interval, and when the clock reaches 23:00, perform…
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Front Squats
Burpees
TIME CAP = 6 MINUTES
Rest the remainder of the interval, and when the clock reaches 29:00, perform…
Complete rounds of 15, 12 and 9 reps for time of:
Dumbbell Thrusters
Burpee Tuck Jumps
TIME CAP = 6 MINUTES
NO EQUIPMENT OPTIONS:
Goblet Squats – Substitute Alternating Lunges
Dumbbell Front Squats – Substitute Jumping Lunges
Dumbbell Thrusters – Substitute Jumping Air Squats
When the running clock reaches 45:00, perform the following…
Three sets of:
20 Weighted Crunches
20 Weighted Russian Twists
20 L-Sit Position Leg Liftovers
Rest 90 seconds between sets
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.