PERFORMANCE
Warm-Up.
Followed by…
Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Dead Bugs x 20 reps
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 6-8 reps @ 80%
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups
6 Strict Pull-Ups
12 Alternating Pistols (single-leg squats)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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. Click here for the full workout briefing.
When the running clock begins, perform the following…
Two sets of:
60 seconds of Bike/Run/Row/Skip
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Front Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.
*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.
When the running clock reaches 45:00, perform the following…
Three sets of:
20-30 Band-Resisted Face Pulls
20-30 Band-Resisted Triceps Extensions
20-30 Band-Resisted Biceps Curls
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.
Didn’t do A. At home and ran out of time.
B. SHSPU – with 1.5” mat under head.
9 +9. Those pull ups got HARD!
A. Back Squat
5×165,5×200,3×235,2×250,2×250
8×250, 8×250
B. 7+19
A. 120#x5/145×5/165×3/185×2/200×2
2 sets of 175×6
B. 7+1- khspu with an abmat underhead and band assisted pistols
Happy Friday ?
6 rounds + 3 SHSPU + 6SPU + 5 pistols
A. Every 2 minutes back squat
130, 155, 175, 200, 210#
Every 3 minutes back squat
6 reps @ 190#
B. AMRAP – 12 min
3 strict HSPU (to target 25# plate)
6 strict pullups
12 alt pistols
4 + 6
Enjoyed this workout. My pullups started failing toward the end but I did the best I could. Strict pullups always make me feel strong.
Great job!
A.
2 min Emom
5-205
5-245
3-285
2-315
2-335
B. Didn’T do it
C. 9+9 Legs are toasted
Warmup done
A BS every 2 mins
100kg, 110, 120, 130, 140
125kg x6 for second part
B. AMRAP 12 mins
12+ 9
Pistols felt tough after squats!
Awesome result
Thanks Patrik got into a good rhythm with this one
So fast! Great job!
Thanks Janelle, steady pace!
Warm up
Squats at 185-225-255-285-305
Then 275 for the second set.
Workout was
7 full + 3 + 6 RX.
Nice and slow good form pistols. Sometimes used the rack for balance.
Great warmup ✅
A. Camber bar back Squats 5 sets % as prescribed up to 120 kg
4 sets x8 @105 kg ~80%ish
B. Luci‘s leg circle
4 sets
Sandbag squats x10 85 kg
Leg extensions x10 105 kg
Leg curls x10 65 kg
Calf raises x10 120 kg
3×12 Pull overs 70 kg
At work with my 40# db…. Did some single arm clean and jerk work… Walked up 6 flights of stairs x 2… First walk up did this…. Every landing do one complex per arm for 6 landings 3 Muscle Cleans 3 Front Squats 3 Push Presses Second walk up did this… Every landing do one complex per arm for 6 landings: 1 Clean Pull 1 Low Hang Squat Clean 1 Push Jerk 1 Split Jerk Then… Against a 3-minute running clock… 150-Foot Shuttle Run* 15 Dumbbell Front Squats 150-Foot Shuttle Run* 15 Dumbbell Shoulder to Overhead/arm (30 total) 150-Foot Shuttle… Read more »
Warm up: 100 cal Assault bike
4 x
10 leg extension @30kg (sat on the ghd)
5 leg curl ghd with knees on the pad.
Did this instead of the squats bcs hip
12:00 AMRAP:
3 Strict Handstand Push-ups
6 Strict Pull-ups
12 Dumbbell Death Marches, 36 kg (thanks Michelle for pointing me this excercise – never done before, quite tough by the end)
10 rds
Good wok Patrik!
Love the sub for pistols… I was looking for one of those
Thanks Hunter. It’s good, and it even got a bit grippy in combination with the pull ups