PERFORMANCE
Warm-Up.
“Mind Muscle” Prone Swimmers x 60 seconds
Followed by…
Followed by…
“Mind Muscle” Prone Swimmers x 60 seconds
Followed by…
Two to Three sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 60 seconds
Then…
A.
Four sets for max calories/reps of:
90 seconds of Assault Bike (for calories)
Rest 30 seconds
90 seconds of Devil’s Presses (50/35 lbs)
Rest 30 seconds
90 seconds of Rowing (for calories)
Rest 30 seconds
90 seconds of Strict Pull-Ups
Rest 30 seconds
B.
OPTIONAL Hanging Challenge
Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets.
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.
Every minute, on the minute, for 15 minutes:
Minute 1: 16-20 Bodyweight Alternating Reverse Lunges
Minute 2: 20 Alternating Scorpion Kicks
Minute 3: 45-60 Second Prone Plank Hold
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 20:00, perform the following…
Complete eight rounds for time of:
20/15 Calorie Row or Bike OR 200 Meter Run
20 Wall Ball Shots
15 Sit Ups
10 Push Up + Alternating Knee Crunch
(20 MINUTE TIME CAP)
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!
A. Done with treadmill run for AB, and barbell burpee snatches w/ 95# for devils press.
B. 1:00 / 1:00 / 0:40 / 0:20
A. Two rounds. Devils press done with 44 lb kb. All cals on a rower.
Cals: 30, 30, 30, 30
Devils press: 9, 8
Strict pull-ups: 18, 17
Nice work getting in the 2 rounds Mike, 30 cal row on each is a strong effort ?
Great WU – But those Prone Swimmers are TOUGH! (I knew I was in trouble when I couldn’t lift my hands off my back like Coach TJ did) Things like this always put my mobility in perspective! Mobility Mobility Mobility!!! A. 4 sets for Max reps – 234 total AB – 16.4 / 16.5 / 15.3 / 15.0 DP @ 30# DBs – 11 / 10 / 11 / 11 Row – 20 / 19 / 17 / 17 Strict PUs – 17 / 14 / 13 / 12 B. 3 Min Hang Challenge 1:14 / 46s / 40s /… Read more »
Great job Candy, those DP’s were tough!!
Great job today being consistent throughout. I think I would have taken a dive round 3 and 4.
Row 1: 25/24/23/23
40# DP: 10/9/8/9
Row 2: 25/23/23/24
SPU: 15/15/16/16
Total = 288
Warmup
2 rounds
done 30 lb kb
Ran out of time
2 rounds 90 on 30 off
Cal row 22-26
Devil press 40lb dbs 11-11
Cal row 26-26
Strict pull-ups 16-17
Pull-ups wrecked after yesterday
I know right…I read the pull up part and immediately felt the pain!
Haha I pushed through! I know the next two rounds won’t have been any better but I feel like I paced myself ok. Getting some more running in today at practice
Warm up ✔️
Workout :
Bike: 30/27/25/24
Devils press: 12/10/10/11
Row: 29/28/28/28
Strict pull up: 18/15/15/15
I Tried to keep a pace.
Hang:
2x 1 minutes and 40/20 seconds
Bike: 30,21,21,20
DP (50): 12,10,9,8
Row: 26,27,21,24
Pull ups: 15s across the board.
Solid effort Mugu, those DP’s were a stinker!!!!
No time to train yesterday but looked fun, so I did a variant as today’s warmup, e2m x5:1 bar muscle up, 5 pike push ups 30” box, 10 kbs 28kg bell A) assault bike cals = 23, 24, 21, 20 Devils press = 10, 9, 8, 8 Assault bike cals = 23, 21, 21, 20 strict pull ups = 12, 12, 12, 12 I guess the clue was in the name of the devils press. Not the best scores but I’m just super happy to have set a pace I could more or less stick to throughout. Enjoying learning how… Read more »
Great workout plan/execution today! What are your pacing cues that you’re using? There are some good tips in this article:
https://www.crossfitinvictus.com/blog/pacing/
Good work Michael, if you ever figure out how to pace yourself properly could teach me as well please!!! Always guilty of just going as hard as I can and trying to figure it out along the way!!
Warmup all done
KB work done with 24kg
A. Max cals/reps
Row 35, 32, 30, 28
DP 10, 9, 10, 10
Hand bike 25, 28, 26, 29
PU’s 26, 26, 28, 30
Total- 387
Subbed in my hand bike for the AB and was working off chest strap for cals. DP’s were done with 24+20kg KB.
Trained with my 8yr old before school and don’t mind admitting I was a sweaty mess by the end of this lot!!
Didn’t have time for B but pretty sure it wouldn’t have been a great number!
Wtf on the pull ups! Nice job.
Haha I had the same reaction. Awesome.
Thanks Michael? Sets of 6 with a little break and got into a nice rhythm!
Thanks Mugu ? TBH I always end up doing strict PU’s on any of the metcons as my Rogue rack is only the smaller one and isn’t far enough away from the wall to kip. Whenever I’ve tried kipping at a gym I’m pretty hopeless at it!!
I have to admit that I always get a little jealous when you mention using the hand bike. 🙂
I don’t mind admitting I was a sweaty mess just reading this workout and then dead tired after seeing your amazing results Al!
Feels like the last 2 days of metcons have been a full sweat off!!!
Incredible work again today. Your cal and pullup numbers are insane!
Thanks Mike, l was definitely blowing after all of that lot!