PERFORMANCE
Warm-Up.
Two Sets:
Kettlebell Halos x 6 (3 each direction, nice and slow)
Alternating Single-Arm Kettlebell Snatches x 6
Followed by…
Two Sets:
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Followed by…
Two Sets:
Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Then…
With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump-Overs (24″/20″)
25:00 – 800 Meter Run
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.
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
16 Kettlebell Sumo Deadlifts
12 Alternating Reverse Lunges with Goblet Hold
Rest 2 minutes, and then…
Complete as many rounds and reps as possible in 10 minutes of:
200 Meter Run
50 Double-Unders
8 Single-Arm Dumbbell Power Cleans (Right Arm)
8 Single-Arm Dumbbell Power Cleans (Left Arm)
12 Alternating Reverse Lunges with Goblet Hold
KB warmup all done @20kg
800m run 3’22
S2OH @52kg 65
30 strict pull-ups 1’45
75 Thrusters @32kg BB 4’30
75 BJO’s 4’20
800m run 3’35
Tough one that one by the end, certainly had to dig deep for the last run just so it didn’t all fall apart! Would love to have got the last 10 S2OH in, there’s always next time!!
I was hoping this was a partner wod and they accidentally left that part out.
Oh my goodness.
1000m row – 3:40
75 S2OH ✔️
30 pull ups✔️
40 DB thrusters
75 BJO✔️
400m run and got a call at the station.
KB stuff will be done after.
I used my 44 lb kb for the s2oh and thrusters so my wife could use the barbell.
800m run 3:30
S2OH 60 reps
Pull-ups 2:12
Thrusters 46 reps
BJO 56 reps
800m run 3:40
Travis’s core workout 7
Great work, Mike!. This was a grinder. Did you get a chance to recover between stations, or did you just go straight in to the next one?
Thanks! This was a grinder for sure. It was mentally taxing as much as anything. If I didn’t finish, I just moved on.
Fair play for doing anything else after that Mike, I’m not sure I could have managed a core workout all I could do was lie on the garage floor for 5 mins!!! Tough on the ones where you go straight from one to the next with no rest!
At work with my 40# DB… did most of this scattered throughout my shift… Training 5/29 @ work Up 6 flights of stairs alternating between A and B A. 10 DB thrusters (5/arm) B. 10 Alt DB snatches Two Sets: Kettlebell Halos x 6 (3 each direction, nice and slow) Alternating Single-Arm Kettlebell Snatches x 6 All with 40# DB Followed by… Two Sets: Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 All with 40# DB Followed by… Two Sets:… Read more »
Great job getting your work in. That’s a ton of volume.
Thanks Mike! I’ve actually wondered if I’m doing too much volume. Any ideas on how to quantify th at? I’m not getting injured, not sore really ever, but I would like to gain muscle so I’ve heard more volume can both help and sometimes hurt that goal. I’ve heard it depends on your body. Anyways, any metrics you use to quantify over-training?
Hey hunter! Michele would probably have more help for you, but several years I was overtraining. I was working out 6 days a week, and I was moving further away from my goals. Thankfully, I didn’t get injured, but I did end up losing 10 lbs of muscle mass and I was tired all the time. On the other side, rest days and nutrition are important for gaining muscle. It’s helpful for me to watch how I’m feeling as well as my results.
Thanks so much Mike! That is helpful! I think it’s hard for me to truly rest or stop because I just enjoy training a ton! It’s my outlet, my meditation, and my hobby. Nobody has to tell me to train, I just love it. So for me to stop and take multiple rest days is hard just from an enjoyment standpoint. But, that is helpful! I am trying to listen to my body and I find that I’m pretty tired in the morning (8-11ish) after training but feel good otherwise. I think that may be due to my post-workout nutrition… Read more »
That certainly is a load of volume in there Hunter, and good job coming up with so many exercises with just 2 dumbbells!
Sometimes less Is more which is hard to accept as well. A good indicator would be the length of time all that is taking you, if it’s a couple of hours then it’s prob too much!
Gaining muscle is always a tough one and depends if you’re trying to build power, strength, endurance or just plain size. You can then adjust your training and nutrition to suit your end goals!
Good luck!
Thanks Al! I appreciate the feedback man! Most of there done in spurts that take 10-15 minutes with one longer session in there (usually around 30 minutes). And I definitely need more cals. At times I feel like my stomach is going to eat itself. And I know building muscles is calorically expensive!
Modified for hip:
0-5: 1000 m row 3.34
5-10: 75 assault bike cal 4.34
10-15: 15 bar muscle up 2.31
15-20 75 Ghd situp 3.30 (noticed that that this wasn’t good fr the hip but finished.
20-25: 75 box step up 24 inch, 3.51
25-: 1000 m row, 3.29 . Happy i managed to muster enough will power to beat the first 1000 m
Great work today Patrik! Impressive work on the rower on both pieces!
Thanks Mike – the last one was tough, but I found that getting 75 cal on the AB in under 5 was the most challenging part.
I saw your results; awesome job!
Fair play for going negative split on the 2nd row Patrik! It was all I could do just to hang on in there, had to dig deep!!