April 11, 2020 – Performance and Limited Equipment Workouts

Warm-Up.

Full Body CARs Routine

Followed by…

Two sets of:
Med-Ball Squats x 10 reps
Med-Ball Rotational Throws x 10 reps (left)
Med-Ball Rotational Throws x 10 reps (right)
Med-Ball Deadlifts x 10 reps
Med-Ball Alternating Step-Ups x 10 reps
Med-Ball Hamstring Curls x 10 reps

Then…

Complete as many reps/calories as possible at each of the following 4-minute stations:
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

Eight rounds of:
20 seconds of Strict Pull-Ups
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

Eight rounds of:
20 seconds of Burpees
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

Eight rounds of:
20 seconds of Assault Bike
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 24:00…

Eight rounds of:
20 seconds of Ring Muscle-Ups or Chest-to-Bar Pull-Ups
Rest 10 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.

Complete as many rounds and reps possible in 5 minutes of
1000 Meter Row or 800 Meter Run or 60/45 Calorie Assault Bike
50 Alternating Dumbbell Snatches
50 Alternating Single-Leg V-Ups
30 Alternating Lunges with Goblet Hold
30 Alternating Shoulder Taps
10 Alternating Single-Arm Dumbbell Devil’s Press
10 Half Burpees

Rest 2 minutes, and then resume where you left off, for a total of FIVE (5) sets. This total workout duration will be 35 minutes – 5 minutes on, 2 minutes off, for 5 sets.

Please record TOTAL rounds + reps for entire workout.

Rest until recovered, and then perform…

Every 3 minutes, for 9 minutes (3 sets) of:
30 seconds of Medicine Ball Hamstring Curls
60 second Wall Sit Hold