April 1, 2020 – Competition

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 Bunny Hops
30 seconds of Russian Baby Makers
60 second Prone Plank Hold
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Squat 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. This should be performed at 75-80%

When the running clock reaches 15:00, perform the following…

Four sets, for max reps, of:
45 seconds of Smurf Jumping Jacks
Rest 45 seconds
45 seconds of Jumping Squats
Rest 45 seconds
*45 seconds Half Burpees
Rest 45 seconds

When the running clock reaches 40:00, perform the following…

Three sets of:
20 Death March Steps
immediately followed by…
30 Banded Good Mornings
immediately followed by…
30 second Supine Bridge Hold
Rest as needed” “Followed by…

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.

Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Prone Plank Hold
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Goblet Squat Hold
Rest 60 seconds

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 75-80%

When the running clock reaches 15:00, perform the following…

Four sets, for max reps, of:
30 seconds of Dumbbell or Kettlebell Front Squats
Rest 60 seconds
30 seconds of Dumbbell Burpee Deadlifts
Rest 60 seconds
30 seconds of Rowing or Assault Bike (for calories)
Rest 60 seconds

When the running clock reaches 40:00, perform the following…

Three sets of:
20 Dumbbell or Kettlebell Death March Steps
immediately followed by…
30 Banded Good Mornings
immediately followed by…
30 second Supine Bridge Hold
Rest as needed

Followed by…

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 3 minutes, for 12 minutes (4 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 minute, on the minute, for 21 minutes:
Minute 1 – 5 Strict Handstand Push-Ups to 0-4″ Deficit + 30 Double-Unders
Minute 2 – 30 Double-Unders + 10 Chest-to-Bar Pull-Ups
Minute 3 – 12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)

When the clock hits 21:00, perform…

Three rounds for time of:
5 Strict Handstand Push-Ups to 0-4″ Deficit
60 Double-Unders
10 Chest-to-Bar Pull-Ups
12 Alternating Front-Racked Barbell Reverse Lunges (175/115 lbs – taken from the ground)

D.
Three sets of:
GHD Hip Extension + Barbell Row x 10 reps
Rest 60 seconds
60 Seconds Weighted Prone Chinese Plank
Rest 60 seconds

E.
Three sets of:
Supine Chinese Planks x 60 seconds
Rest 30 seconds
Banded Face Pulls x 30-40 reps
Rest as needed