PERFORMANCE
Warm-Up.
Followed by…
Followed by…
Overhead Squats x 10
100 Meter Warm-Up Run
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Run
Overhead Squats x 10
Then…
For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
Followed by. . .
Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders
Followed by. . .
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
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.
Followed by…
Squats x 10
100 Meter Warm-Up Run
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Meter Warm-Up Run
Jumping Squats x 10
Then…
For time:
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
Followed by. . .
Ten rounds of:
10 Burpee Jump Backs
15 Air Squats
20 Double Unders
Followed by. . .
Run 1-Mile or 100/70 Calorie Assault Bike or 2000 Meter Row
Thursday’s workout
A. Clean complex
Up to 175 which is a hang clean pr for me.
B. Option 2
15 pc, 30 ring dips, 10 pc, 20 rd, 5 pc, 10 rd
9:32
I should have broken 9 minutes, but I didn’t have anything left in my triceps for those last 5 ring dips.
C. Travis’s ab workout 1
Did this one today and was certainly a long slog!
Warm up and first part done
100 cals hand bike 7min
Next 10 rds
10 burpee jump backs
15 air squats
20 DU’s
100 cals hand bike 7min
28mins exactly
HRM on the blink again so just based timings on my average 2000m row time
Yesterday’s workout
All done with 40 lb weighted vest
Steps up with vest and 44 lb kbs
20 weighted vest pushups
6 supinates weighted pull-ups
Metcon done with 44 lb kbs
6:44, 6:21
I felt great after two rest days!
So I got a hip flexor strain, super fun and limiting
So I did an upper body bro lift day.
Summer bod, ya know?
See you Monday hopefully
This was a lot harder then it looked on paper.
My feet kept cramping during the rounds. Changed my shoes, loosened laces, stopped and shook my feet out. All to no avail. Any tips on keeping the feet from cramping?
32:35 – ran both times. 8:05 the first mile, 8:40 second mile.
I’d like the answer to that too. It only happens to me doing a lot of burpees. There have been a few metcons I’ve taken my shoes off to finish.
I cramp up when I don’t get enough magnesium. Do you take any supplements?
I do, but cramping is definitely a problem for me…..
200 walking lunges followed by 30 Dynamic BSS each leg with Nasal Breathing Only. ***2 min rest between lunges and DBSS and 1 min rest between legs Wednesday’s WOD WU A. Gymnastics Skill Progressions E90s for 3 set – Ring Pull Ups w/ False Grip x 3 E90s for 3 set – MU Neg on Low Rings x 3 @ 50X1 (sorta) E10s for 60s – Squatted MU Transitions x 2 + Catch Position Hold EMOM for 2 set – Dynamic Ring Row x 10 EMOM for 2 set – Supine Ring Swing x 5 EMOM for 4 set –… Read more »
Nicely done! The gymnastics work was fun to get through. Great job pushing to the end!
At work again so did what I could find and come up with in the confines provided Training 5/9 @ work Handstand program 3 rounds for quality: 20 box shoulder shrugs 15 strict pike HSPU 60 second HS hold on wall DB complex work: 3 rounds: 10 kneeling hang clean to Turkish press out overhead 10 clusters (5R/5L) 10 hang clean into lunge catch (5R/5L) All done with 40# DB E2MOM for 18 min Station 1- 20 box step ups with 40# DB Station 2- 20 cable banded upright rows + 10 banded shoulder press/arm Station 3- 20 tempo pushups… Read more »
Nice work Hunter…it’s awesome that you have the ability to workout at work…I need to get me one of those jobs..lol!!
Haha yes it is! I’m very grateful for that! I’m an RN and work nights and our office is a bit off the beaten path. I scared a security guard last night haha
This felt good. Bit of hip pain, but steady pace throughout and last 100 cal on the AB was faster than the the first 100.
100 Assault Bike Calories (7min)
— then —
10 rounds of:
10 burpees jump backs (no push up)
15 Air Squats
20 Double Unders
— then —
100 Assault Bike Calories (6.35)
Time 25.59
Outstanding as always Patrik! You definitely pushed hard!!
Crazy time! Great work!
Thanks Janelle and Candy. A workout that suited me for sure 🙂
Great time, did this one today and certainly had to grind it out!!
You had a great time too! Well done