PERFORMANCE
Warm-Up.
Followed by…
Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Ground to Sky Touches x 10
Rest as little as possible
Followed by…
Two Sets:
Handstand Hold x 30-60 seconds
Walking Lunges w/ Overhead Reach x 10 steps
Rest as little as possible
Followed by…
Two Sets:
Wall Climbs x 2-4
10-foot Shuttle Runs x 3-4
(run forwards & backwards for each one!)
Rest as little as possible
Then…
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16 kg)
20 Box Step-Overs with Kettlebell (24″/20″; 24/16 kg)
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.
When the clock starts, complete:
Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Ground to Sky Touches x 10
Rest as little as possible
Followed by…
Two Sets:
Handstand Hold x 30-60 seconds
Walking Lunges w/ Overhead Reach x 10 steps
Rest as little as possible
Followed by…
Two Sets:
Wall Climbs x 2-4
10-foot Shuttle Runs x 3-4
(run forwards & backwards for each one!)
Rest as little as possible
Then…
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then…
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders
20 Dumbbell Step-Ups
10 x (2 Shoulder Taps + Push Ups)
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT each 6-minute AMRAP more time through. (28 minutes total)
4 rds 32 min
Rx @ 35:58
Probably should have scaled to 44LB KB based on the times.
Round 1 in 5:20
Split up reps in last round 10/10/10 and 10/10
Happy to have finished. Had to tell myself not to cut it down to 3 or 4 rounds a couple of times!
5 rounds for time
400m run (treadmill)
30 KBS 53# all UB
10 burpee box jump over
20:57
Sandbag Squats 10×1.1 @24X1 up to 135 kg
Legextension max reps
Some kettlebell carry
Bike
Cheers!
A. 5 Rounds for time – RX – 25:14
400m Run (outside 2:00-2:30)
30 KBS – all UB
20 KB BSO – 10/10 except last round UB
B. For quality
Buy In – 3 min Banded March
Then 3 rounds
Weighted Leg lifts x 15 @ 10#
Weighted Overhead Sit Ups x 15 @ 20#
Banded Standing Oblique crunches x 15 each side
Buy Out – 3 min Banded March
Did a small variation
3 x
30 ab calories
40 row calories
20 stup up wirh 30 kg sandbag
17.15
Hard one.
Before that some cautious box squats. Have booked a preliminary time for a hip resurfacing surgery in December. Will be a big break after but hopeful that it will work and come back painless
Looking forward to hearing how the resurfacing goes. Until then, let me know how I can give you modification ideas! I can come up with a list if you want. “Things I CAN do”. It helps to have one handy…
Hi Michele, that would be super useful! I have a hard time doing any hinge and squat movements, so I have had to be inventive. Instead of e.g. DL, I do ghd raise; instead of squats, I do low box step up or high box squat. Any other ideas and tips, would be fantastic!
I have a few tips! 1 – You have great mods listed but remember that it doesn’t have to be the exact movement/pattern all the time. You could take advantage of this to work on something different. 2 – Isometric holds are a great addition to any injury/recovery/pre-surgery plan. They allow you to contract the muscle without putting the joint through a painful ROM. When I was having issues, I would replace squats with wall sits. Deadlifts with hip bridge holds. Lunges w/ lunge holds. Etc. Today’s warm-up with all the banded iso holds is another good example of things… Read more »
great tips! Thanks so much. Isometric holds are a super good idea, and you are right, wall sit still works and so does wall sit pistols for variation. Same on the sleds and carries.
Thanks again, this will help spark some ideas.
Ohhhh and banded marching!