At Home Workout (No 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, perform…
Two sets of:
60 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank
each side
30 seconds of Alternating Cossack Squats
60 seconds of Jogging in Place or High Knees or Bunny Hops
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 15:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) for max reps of:
Minute 1: 30 seconds of Squat Jumps
Minute 2: 30 seconds of Burpees
Minute 3: 30 seconds of Handstand Hold
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Right Leg Single-Leg Deadlifts
immediately into…
30 seconds of Left Leg Single-Leg Deadlifts
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Right Leg Bulgarian Split Squats
immediately into…
30 seconds of Left Leg Bulgarian Split Squats
Rest 60 seconds
When the running clock reaches 55:00, perform the following…
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.
At Home Workout (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, perform…
Two sets of:
90 second Run/Bike/Row (any machine you have access to)
30 second Side Plank (each side)
30 seconds of DB or KB “Kang Squats”
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Alternating Cossack Squats
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. This should be performed at 70-80% effort.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 16-20 Dumbbell or Kettlebell Alternating Lunges
Minute 2: Max Reps of Dumbbell Man-Makers
Minute 3: Rest
When the running clock reaches 35:00, perform the following…
Three sets of:
60 seconds of Romanian Deadlifts with KB/DBs
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Upright Rows
immediately into…
30 seconds of Standing Arnold Press
Rest 60 seconds
When the running clock reaches 55:00, perform the following…
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.
Primary Training Session
A.
Every 4 minutes, for 12 minutes (3 sets) of:
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint
*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.
B.
Every 2 minutes, for 16 minutes (8 sets):
Clean x 1.1
(rest 10 seconds between singles)
Build over the course of the 8 sets.
C.
Every minute, on the minute, for 5 minutes:
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes, for 6 minutes (3 sets) of:
Back Squat
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
D.
Every minute, on the minute, for 10 minutes:
5 Deadlifts + 5 High Box Jumps (Step Down)
Choose a weight that you can move quickly and comfortably – nothing more than has been used in past weeks. Goal is to accumulate volume in a manner that does not wreck you.
E.
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Burpee Box Jump-Overs (24″/20″)
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Three sets of:
GHD Hip Extension + Barbell Row x 10 reps
Rest 60 seconds
3 Minutes of Banded March with Weighted Anterior Loading
(hug a sandbag or D-ball)
Rest 60 seconds
B.
Three sets, for max time, of:
GHD Supine Plank
Rest 90 seconds
Running Endurance Option
Eight sets for times of:
Run 200 Meters @ 90-95% of your 400m PR pace
Run 200 Meters @ 55-60% of your 400m PR pace
Run 200 Meters @ 95-100% of your 400m PR pace
Rest 2-3 minutes
Rowing Endurance Option
Eight sets for times of:
Row 250 Meters @ 90-95% of your 500m PR pace
Row 250 Meters @ 55-60% of your 500m PR pace
Row 250 Meters @ 95-100% of your 500m PR pace
Rest 2-3 minutes
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
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 clock starts, perform…
A.
Two sets of:
60 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank each side
30 seconds of Alternating Cossack Squats
60 seconds of Jogging in Place or High Knees or Bunny Hops
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 15:00, perform the following…
B.
Every minute, on the minute, for 15 minutes (5 sets) for max reps of:
Minute 1: 30 seconds of Squat Jumps
Minute 2: 30 seconds of Burpees
Minute 3: 30 seconds of Handstand Hold
When the running clock reaches 35:00, perform the following…
C.
Three sets of:
30 seconds of Right Leg Single-Leg Deadlifts
immediately into…
30 seconds of Left Leg Single-Leg Deadlifts
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Right Leg Bulgarian Split Squats
immediately into…
30 seconds of Left Leg Bulgarian Split Squats
Rest 60 seconds
When the running clock reaches 55:00, perform the following…
D.
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
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 clock starts, perform…
A.
Two sets of:
90 second Run/Bike/Row (any machine you have access to)
30 second Side Plank (each side)
30 seconds of DB or KB “Kang Squats”
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Alternating Cossack Squats
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. This should be performed at 70-80% effort.
When the running clock reaches 15:00, perform the following…
B.
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 16-20 Dumbbell or Kettlebell Alternating Lunges
Minute 2: Max Reps of Dumbbell Man-Makers
Minute 3: Rest
When the running clock reaches 35:00, perform the following…
C.
Three sets of:
60 seconds of Romanian Deadlifts with KB/DBs
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Upright Rows
immediately into…
30 seconds of Standing Arnold Press
Rest 60 seconds
When the running clock reaches 55:00, perform the following…
D.
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.
A. Done
B. Got to 135kg x2, failed 1 at 140kg
C. Done off 172.5kg
D. Done @ 110
Limited equipment option
Warm up done.
B. Done with 22.5kg dbs started at 20 lunges finished at 16 (grippy)
Started with 3 manmakers got 4 in a few rounds.
C. Done with 22.5kg db on the deadlifts.
Used 15 kg for the upright rows and arnold press. Little bit to heavy for the upright row but all i had.
?? hope you’re staying safe!
B. 135/155/165/180/190/200/210/220
C. 140/175/210/245/275/290/305/320..went 10# lighter on the last 3 sets but didn’t fail any this week so yay!
E. 4+11.. had to use a 24” box because we didn’t have enough 20s. And uhm this was so hard and I thought I was gonna die. I don’t think it would’ve been any better with the 20” ?
I forgot about the deadlifts…I was going to do them after…..but I was done after that workout.
So dramatic ??
Solid day of lifting!
Lifting felt great for once and I know I am dramatic..I really struggle with workouts longer than like 12-15:00. I checked out on the start of round 3. That’s something I definitely need to work on mentally.
When that happens you need to check yourself and get your head back in it. When you feel the discomfort coming instead of backing away from it push yourself further into it and learn to embrace it. It’ll get easier and you learn to enjoy it 🙂
A done
B 60/80/100/120/130/140/150kg
No misses so very happy with those
C sqauts upto 195kg
D used 150kg deadlift
Got heavy around round 5
E got 4 rounds and 37 reps
Hope you enjoyed those Thrusters and burpees 🙂
Solid days work!
Enjoyed is not the right word hahahah?
Warmup – did the at home warmup instead A) Done (no assault bike) B) Loaded the car up and drove to a basketball court down the street to do the cleans so I could drop the bar – didn’t get arrested for being outside so I’ll probably keep going back until I get told not to. Went 235/245/255/265/275/285/295/305 – my fiancee came with me and we shared a bar, so I don’t think I was anywhere close to a 2:00 clock C) Back home – 155/195/245/285/305/325/345/365 D) Just did the deadlifts – don’t have a box, and I have to… Read more »
Haha! Making it work dude! Pretty soon you’ll probably have a crew wanting to join you.
Find something high to jump on next time for those box jumps!
Warm Up Done
Cleans: 145, 160, 175, 190, 205, 215, 225, 240.
Deadlifts/Box Jumps: 195lbs and 24″ –
Conditioning: 4 + 33 – Goal was 5+ rounds so a little short. Would like to do this again because I can get there. Good mental game and stayed checked in. Hell of a metcon but hit it hard on a Wednesday. Just happy to be healthy and training.
Healthy and training REALLY WELL
The high box jumps, meaning standard height but trying to land tall or as close to tall as possible?
Go as high as you can while still catching above parallel. Challenge yourself and be safe! ??