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 Session
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring-to-Sternum Pull-Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)
B.
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.
C.
Every 4 minutes, for 20 minutes (5 sets) of:
21/15 Calorie Row
15 Burpee Over the Erg
9 Bar Muscle-Ups
D.
Three sets of:
GHD Hip Extension + Barbell Row x 10 reps
Rest 60 seconds
3 Minutes of Banded March with Anterior Loading
(hug a heavy sandbag, D-Ball or medicine ball)
Rest 60 seconds
E.
Three sets, for max time, of:
GHD Supine Plank
Rest 90 seconds
Did this on thursday, wed was restday..
A. Done, 30x hsmarch, 8reps, 45sec ?
B. Done with 24kg kb
C. 3.01/3.30 then scaled to 15/9/6 and went 3.11/3.20/3.39
D. Done
E. Done
Nice ?
Main sessions
A: ✔️
B: ✔️ Enjoyed this one
C: ✔️ Did 9 CTB instead to stay under the 4min clock. Went 2:55, 2:45, 2:40, 2:59, 3:05. Got gassed on the last two rounds. Didn’t pace to well
D&E: Got busy running calls at work so wasn’t able to finish them.
Maybe just a little more heart on the final two sets of burpees? 🙂
A. Done
B. Done
C. Done Rx, except sub’d RMU, no bar.
2:01/2:05/2:16/2:19/2:15
D. Sub’d 10 BB good mornings and 10 BB rows, no GHD
E. Subd regular planks, no GHD
1:53/2:01/2:10
Solid session! What did you sub RMU for?
I don’t have a bar with enough clearance to do BMU.
A) done
B) done I love this one
C) 2:24/2:27/2:43/2:41/2:37 Rx
D) done
E) done
Thanks Tino! Hope your day was awesome!
Another great days work!
Limited equipment option A) used 35# db for Kang squats and wall sits B) used 35# db farmers hold alternated 10 forward lunges then 10 reverse lunges 20 total 5 man makers each round with 35 db as well C) 20 RDL with 35 each round Used 1 dB for the high pulls 10-12 each round And there was no way I could Arnold presses with 35#s so I used the only othe db I had 3# and did volume??♀️ Also did 5 rds 5 SHSPU 10 Push-ups And finished with 3 rds carrying my 75# sandbag down the hill… Read more »
???
A. Done changed Minute 2 to strict pull ups Minute 3 to Barbell hold without bands with 25 kg B. Done Every 4 minutes, for 12 minutes (3 sets) of: 60 second Goblet Squat Hold changed to: Squat hold with 15 kg plate 20 Band Pull-Aparts changed to: 15 flys with 2,5 kg plate 5 Dumbbell Squat Jumps (light)*changed to: jumping squat with KB 8kg 10 second Assault Bike Sprint changed to: 5 Burpees C. Done Every 4 minutes, for 20 minutes (5 sets) of: = Every 10 Min for 50 Min (5 Sets) 21/15 Calorie Row =changed to: 700… Read more »
Solid adjustments, next time try to keep within the time parameters.
A 400 meter Run would have been sufficient 🙂
Limited Equipment Option.
A. Done. Substituted Down Ups for Run/Row
B. EMOM Done. Did 16 Alt Lunges with 30# KB, ME SA Man-Makers with 40# DB, and :30s HS Hold
C. Done. Did SL Romanian DLs with 40# DB, Lying Leg Lifts, and used 30# KB for Upright Rows and Arnold Press.
D. Breathing Done.
Keeping that mind and body active! ??
Wod Done limited equipment
Should I do the 21 cal on the Echo bike or sub to another amount?
Looking for a hard 60-70 seconds worth of work so if its taking longer than 70 seconds then adjust the calories
A. Two sets of: 90 second Run 30 second Side Plank (each side) 30 seconds of DB “Kang Squats” @ 10 kg 30 second Wall Sit with DB @ 10 kg 30 seconds of Alternating Cossack Squats B. Emom, for 15 minutes (5 sets) of: Minute 1: 16 alt lunges @ 28 kg, loaded ???♀️ Minute 2: 30 seconds of burpees @ 10 each round Minute 3: 30 seconds of handstand hold C. Three sets of: 30 seconds of Right Leg Single-Leg DL @ 10 kg 30 seconds of Left Leg Single-Leg DL Rest 30 seconds 60 seconds of Lying… Read more »
Running Warmup
A. Team of 2 – 10 Rounds you Go I Go
50 Double Under
50ft Handstand Walk
400m Run
*each Round is a sprint
B. Finisher: 100 unbroken Walking Lunges
Fun!? ?♂️
A. Done
B. Done
C. Scaled. Done 10 cals on rower. 10 burpees over the Erg and 5 banded pull-ups.
D. Gym doesn’t have a GHD machine so I laid half of my body on the bed and had my husband hold my legs while I lifted myself up like I would of with a GHD machine. Done dumbbell rows (it’s all I had).
E. 1 minute, 45 second, 45 second. Again, laid on the bed and had my husband hold my legs.
Adapt and overcome, right? ?
I love it! Glad your husband could be of assistance! I hope he is putting in some work too!!
Burpees over the Erg? Do I jump over the seat or the handles? I can see myself busting my a$$ already…lol…let me youtube that one
Ahhh the erg is the rower not the bike…i get it now…sorry guys
Ha!! The bike would be a challenge 🙂
Bit of a mishmash today. A and B done. C. Done with 5strict pull ups, 5 ring dips for BMU as no head space in garage. 3.02, 3.04, 3.11, 3.14, 3.40 D. I did 1 min on 1 min off x5 planks and then tabata press ups. E. From Invictus Engine: 12x 1 min on 2 mins off row for max metres. Top: 279m, bottom, 263m Oh and I also deadlifted 6×3 @100kg This pandemic has taken away my ability to work so might as well train! I am also eating, drinking and mobilising well so I figure I can… Read more »
Athletes that have the ability to train and not be working or working from home are training really well! Eat, sleep, work, mobilize, train and REPEAT. Not distractions! Lets make the most of the chaos!
Hello!!
Primary session:
A) Done with bamboo bar and 8kg KBs
B) Done with light Kb
C) Scaled to
10 Cal Row
12 Burpees over the Erg
6 Burpee Strict PU
2:40 – 2:43 – 2:43 – 2:44 – 2:37
D) Done with empty barbell, 20lb Medball Belt Squat Machine
E) Done
Have a great day!! ?
Have a belt squat machine is so awesome! Love how it feel
Main session
A) ✅
B) ✅
C) wooza! Strict PU’s with garage equipment … 3:00-3:15-3:16-3:05-3:18
D) Barbell row with men’s bar weight only (form focus) and banded March with 20# wall ball
E) unable to do
Good job Pedro. Good job keeping those times consistent
LIMITED EQUIPMENT
A done
B 24 Man Makers
C done
D done
Way to get it done today!
1 mile run outside, then One Avenue and one street block (NYC) forward lunges. That was it today, needed to ‘get’ to work… hahhaha
Haha my family has very much enjoyed the “going to work” jokes this past week.
Mine has looked like standing in my underpants the entire day on my standing desk at home. No pants for days… Loving it
A. Done
B. Done
C. Made first 3 rounds in time frame. Last 2 rounds I took a minute break before going. Muscle ups 6-3 first 3 rounds then 5-4-bar mu still a big weakness but getting much better. I would’ve LOLed this time last year if I was told I had to do 45 bar mu. Progress
D. Done with 135 and d ball
E. Only time for 1 big set of 90 sec
Heck yeah that is progress!! Great job today