A.
Three sets of:
400 Meter Run or 20/15 Calorie Assault Bike
10 Burpee Dumbbell Deadlifts (35/25 lb DBs)
5 Dumbbell Thrusters (35/25 lb DBs)
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion including the 60 seconds of rest. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
B.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.
C.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Jerk
Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.
D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 85-90% of today’s heavy single
E.
Five sets for max reps or calories of:
60 seconds of Russian Double Kettlbell Swings (16/12 kg KBs)
60 seconds of Double Kettlebell Shoulder to Overhead (16/12 kg KBs)
60 seconds of Front Racked Double Kettlbell Lunge (16/12 kg KBs)
60 seconds of Assault Bike or Rowing
60 seconds rest
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…
Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms
When the running clock reaches 8:00, move immediately into…
Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups
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 18:00, perform the following…
Against a 2-minute running clock…
30 Jumping Jacks
20 Mountain Climbers
Max Reps Alternating Jumping Lunges
Rest for 60 seconds and repeat for a total of SIX sets.
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
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…
Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms
When the running clock reaches 8:00, move immediately into…
Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups
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 18:00, perform the following…
Against a 4-minute running clock…
2 Minutes of Rowing or Running
Max Reps of Wall Ball Shots or Dumbbell Thrusters
Rest 2 minutes and repeat for a total of FOUR sets.
If you choose to row the goal would be 500 Meters for the men and 420 Meters for the women.
If you choose to run the goal would be to reach 400 meters every round.
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
LIMITED EQUIPMENT:
A I did from normal program: Three sets of:
400 Meter Run or 20/15 Calorie Assault Bike
10 Burpee Dumbbell Deadlifts (35/25 lb DBs)
5 Dumbbell Thrusters (35/25 lb DBs)
Rest 60 seconds
B Some FS
C WOD score 100
Against a 4-minute running clock…
2 Minutes of Rowing or Running
Max Reps of Wall Ball Shots or Dumbbell Thrusters
Rest 2 minutes and repeat for a total of FOUR sets.
D Cindy scale
5 Ring Rows
10 PU
15 SQ
Score 24 Rounds
E
Mobility
A. Done with ass bike B. Up to 145Kg(93%) C. Up to 102.5Kg D. Up to 175Kg(94%) 3×3 @ 157.5Kg E. Done Rx with ass bike Total – 479 ?? that lit my whole world on fire! 101/103/95/91/89 Echo bike arrived from Rogue last night; just in time. So psyched! NZ goes into lockdown tonight for at least 4 weeks, I’m working from home, boys are off school until who knows when, and baby is due in 4 weeks. Crazy times here and around the world! Garage gym and daily comp workouts will keep us sane. Keep up the good… Read more »
Sounds like you have a few things on your plate! Stay in your bubble. Control what you can control and protect your pack. If we all do that we will get through this!
Oh, and have fun with that bike ? ? ? ?
Limited equipment
A. Tried out new echo bike 3 rounds of 5x10cal hard / 5 cal easy with 3 min rest by rounds
E. From main session with 16kg kbs about 20/15/16/15 each round
Fun workout thanks Tino!
Echo is like ? ? ?
Holllla!!
A) done 7 something. Annnnd realized I had 1 25# and 1 30# DB when I finished. Oops ?
B) 130/140/150/160/175/185/185/195/195/195 squats felt sortof like garbage. Later I realized I mis tracked food yesterday so this could be why.
C) 105/105/125/145/145/155/155/165/165/170 these felt awesome!
D) up to 215 then sets of 3 @ 190. Felt good
E)Russian swing: 28/30/30/30/30 Rx
STOH: 20/17/18/20/20 Rx
Step back: 20/18/18/20/18 Rx
Bike: 18/16/18/17/17/16
Thanks Tino! Hope your day was awesome!
Make sure you’re dialling in your nutrition and fueling your body to train and recover!
I’m on it! I definitely get sucked in the trap of checking on everyone else and working with clients remotely and forget about my own shit ? Thanks Tino!
A) Done
B) up to 315
C) 255?(265f. Jerk)
D) 355(f.365)
D2) 315×3
Main session
A: ✔️ Solid warm up
B: 145, 170, 185, 195, 210
B1: 210, 215, 225, 230f, skipped the last one
C: built to 165
Skipped D&E. Running short on time. But solid start to getting back to the main workouts
Good to see you back hitting your main sessions. Now only if you had more time 🙂
Thanks a lot for the workout limited equipment!!
You’re welcome Josue!
A. Warm up done (2 rounds @stimulis, as prescribed)
B. Front squats up to 165#
C. Power clean + jerk 85-105-115-125 then sets 5-10 at 135. Clean are by far the hardest movement post partum for some reason.
D. Back squats up to 195# (5# post partum PR) then 3X3 @ 165#
E. 3 rounds using 25# dumbbells and row. 20 reps of each movement, 15-17 cal on rower.
Whats hard about them?
They feel a whole lot heavier through the final pull compared to pre pregnancy, so I’m “Sam Briggs-ing” them in the catch instead of going into a quarter squat. Not pretty.
A-done
B-up 160kg 100%
C-only110kg bad day
D-up 160kg 20 kg less pr
E- swings 140 reps
Sto 115reps
Lungs 102 reps
Bike 80cal
Soo.. I am back!! :)) I was setting up a homegym the last few days… the bedroom had to go 🙂 sleeping on the sofa now until the crisis is over. You need to set priorities :)) A. Done 3 Rds 700 m run 22 kg Barbell Burpee DL x10 22 kg Barbell Thruster x5 1.Rd 6:14 2.Rd 6:25 3. Rd 6:45 B. Done 40/45/48/51/56kg – 57/60/61/65/67/68 kg C. Done 20/25/27/30/35/38/40/43/45,5/48kg D. Done todays heavy 70 Kg -63kg/ 3 Sets E. Done (5 Rds) -KB American swings -20 kg Barbell shoulder over head -20 kg Barbell Front Lunges -Sit ups… Read more »
Gotta do what makes you happy and not go crazy! Great to see you got a sweet gym setup! Now let the fitness gains continue!
A. Complete rounds at 70-80% effort for 8 minutes: 10 Squats (loaded or unloaded) 10 Standing Ground to sky 10 Alternating Lunges 5 Inch Worms When the running clock reaches 8:00, move immediately into… B. Complete rounds at 70-80% effort for 4 minutes: 10 High Knees 10 Squat Tuck Jumps 10 Down ups C. Against a 4-minute running clock… 2 Minutes of Running @ 400 meter Max Reps of Single arm DB Thrusters (Alternating every 5th rep) @ 10 kg @ 45/ 45/ 46/ 48 reps D. Five sets of: 15 single leg db glute bridges @ 10 kg 6… Read more »
You got some serious reps in today! Good job
Did the Limited Equipment At-Home Option
A. Done. Got in 3 rounds.
B. Done. Got in 2 + 13 reps.
C. 4 sets done. I did 2 minutes of Jumping Jacks (that’s a lot of Jumping Jacks) and then 2 mins max effort of SA DB Thrusters @ 40#. 30, 35, 33, 34.
D. Done.
??
That is definitely a lot of jumping jacks! I bet those calves were feeling it
A. Done ✅
B. Worked up to 90lbs for my 80%
Finished at 105lbs for my 90+%
C. Only got up to 85lbs (worked for 10 minutes instead of 20)
D. Heavy today was 115lbs. 105lbs for the 3×3
E. Reps-45, 47, 46. Only done 3 “rounds” because I had my kiddo with me today and he was getting very impatient so had to cut it short.
He should have joined in?! How old is he?
He’s 3 and is usually so good in the gym while I workout but he just wasn’t “feeling it” today.
Haha I have a 3 year old too. They’re super fun but they have their moments…?
Hello!
A) Done ~ 70 – 80% Nose breathing ??
B) 93 – 100 – 108 – 116 – 124 – 131 – 139 – 140 – 143 – 143lb
C) 75 – 80 – 85 – 90 – 95 then 3 x 100 2x 103lb
D) Skipped
E) ☠️?? 77 / 81 / 81 / 83 / 85 total: 408 with 10kg Kbs and Erg Bike
Have a great day! ?
E got spicy fast! ?
I still don’t know how I managed all those reps without dying ??
Howdy!
A. Done.
B. Up to 340 lbs (94%).
C. Built up across all rounds, to 225 (power clean and push jerk; no pain at all).
D. Skipped.
E. 91-98-100-95-93 reps, total of 477 reps.
Have a great day! Stay safe, all!
????? for no pain!!
1 mile run outside, some push ups, V ups, Band pulls, Then 60 # Med ball hold in between sets of one shoulder Squats 10 reps and then other shoulder. 2 Sets
Was breathing so hard:)
Can’t believe that majority of above was just warm up, most days and now its THE workout and body has adjusted to doing less and dying in the process also…
Happy with the movement
hang in there dude! Your fitness will be back!
For sure… Until then enjoying slightly longer runs and not on true form:) Always a positive
A. Done, 2.59/3.29/3.28
B. Got 152,5kg on set 8, failed 160kg(100%) on set 9..I was too greedy ?
C. 70/80/90/100/105/110/112,5/115/117,5failed jerk/120kg ???
D. Up to 170kg then 3×3 @ 145kg(85%)
E. Done, didn’t count, focused on not dying ??
Glad you didn’t die! ?
It was close ?
A. Done.
B. Heavy 1 @90kg
C. Heaviest set 75kg
D. 105kg 90kg for 3s
E. Slightly altered:
6 rounds to account for each side
RKB at 1x24kg
STOH and overhead lunge on one side each round
Bike cals
81, 70, 82, 82, 72, 71
A) ✅
B) worked up to 190#
C) 85-95-105-115-125-125-125-130
D) hit 205# and did 3×3 @185#
E) ✅ modified with HS holds for DB presses (L shoulder sore)
Feeling better today??
A. Nose breathing done
B. Up to 380 (5 lb pr!) felt good so went for it
C. 165,185,215,235,255,275,285×4
D. A quick 415 and then called it good here
E. It’s a slowwwww burnnnn 102,103,93,87,97
482 total
Yeah Wyatt!! Congrats on the PR!!!!