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.
At Home Workout (No Equipment)
Two sets of:
60 second Run/Bike/Row/Jump Rope
60 second Prone Plank Hold from Elbows
30 seconds of Jumping Squats
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 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.
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 20 Smurf Jacks
Station 2: 20 Backpack Squats (Bearhug Backpack) OR 20 Air Squats
Station 3: 60 seconds of Max Reps Burpee Over an Object
When the running clock reaches 27:00, perform the following…
3 Rounds for time of:
20 Smurf Jacks
20 Backpack Squats
10 Burpees Over an Object
(10 Minute Cap)
When the running clock reaches 40:00, perform the following…
Every 90 seconds, for 12 Minutes (2 sets) of:
Station 1: 45 seconds of Bodyweight Tempo Good Mornings @32X1
Station 2: 30 seconds of 30 seconds of Single-Arm Backpack/Object Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Prone Plank Hold (optional weighted)
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.
Coaches Notes:
Today’s intention is all about pushing through discomfort.
The 15 minute EMOM is going to test you, but the real test begins when the 3 rounds for time starts. It will be very easy to not push as hard on the burpee jump overs knowing that there is no set number of reps and that you’ve got a “for time” piece afterwards. What we want you to do is set a goal in your head, something that will challenge you, and fight to finish that number of reps each time through. Remember, pain is only temporary :).
Our accessory work for today is posterior based. Strong hamstrings and a strong back lead to a strong everything, so we are going to give you a set amount of time to work to get as many QUALITY reps in as you can. Your midline should be fired up by the end of this!
At Home Workout (Limited Equipment)
Two sets of:
60 second Run/Bike/Row/Jump Rope (any machine you have access to)
60 second Prone Plank Hold from Elbows
30 seconds of Alternating Arm Dumbbell Thrusters
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 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.
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-18/10-12 Calorie Assault Bike or Row
Station 2: 10-15 Dumbbell Thrusters
Station 3: 60 seconds of Max Reps Dumbbell Burpee Deadlifts
When the running clock reaches 27:00, perform the following…
Three rounds for time of:
15/10 Calorie Assault Bike or Row
10 Dumbbell Thrusters
10 Dumbbell Burpee Deadlifts
Time Cap = 10:00
When the running clock reaches 40:00, perform the following…
Every 90 seconds, for 12 minutes (2 sets) of:
Station 1: 45 seconds of Good Mornings
Station 2: 30 seconds of Single-Arm Dumbbell Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Weighted Prone Plank Hold
Upon the completion of part C, begin part D…
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.
Coaches Notes:
Today’s intention is all about pushing through discomfort.
The 15 minute EMOM is going to test you, but the real test begins when the 3 rounds for time starts. It will be very easy to not push as hard on the DB burpee deadlifts knowing that there is no set number of reps and that you’ve got a “for time” piece afterwards. What we want you to do is set a goal in your head, something that will challenge you, and fight to finish that number of reps each time through. Remember, pain is only temporary :).
Our accessory work for today is posterior based. Strong hamstrings and a strong back lead to a strong everything, so we are going to give you a set amount of time to work to get as many QUALITY reps in as you can. Your midline should be fired up by the end of this!
Primary Session
A.
Every 2:30, for 10 minutes (4 sets):
5 Burpee Box Jumps
10/7 Calorie Assault Bike Sprint
For the burpee box jumps, jump as high as possible, landing as tall and soft as possible, then step down.
B.
Four sets of:
Front-Racked Kettlebell Alternating Reverse Lunges x 20 reps @ 30X1
Rest 60 seconds
Glute-Ham Raises x 8-10 reps @ 2011
Rest 90 seconds
C.
Six sets for max calories of:
60 seconds of Ski-Erg or Assault Runner or Down-Ups (burpee no jump)
60 seconds of Rowing
60 seconds of Assault Bike
60 seconds Sand Bag Bear Hug Hold (150/100 lbs)
Rest 3 minutes
How close can you get to holding 20/15 calories for all three movements for all six sets???
If you do not have access to a sandbag replace the bearhug hold with a double front racked kettlebell hold with 32/24 kg.
D.
Four sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)
Rest 30 seconds
Dumbbell Biceps Curls x 12 reps @ 30X0
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest as needed
Limited equipment
Emom done with 15 bike / 15 thrusters 35# kbs / 7-8 burpee deadlifts 55# CBS
3rft (15/10/10) 9:04
Fun workout thanks Tino
Limited equipment option
Used 35# DB’s and did the row
12/12/12/12/12 cal row
10/10/10/10/10 thrusters
10/10/10/10/10 dB burpee deadlifts
I was gonna push for more reps but it was soooo hot in my living room I was overheating ? so stuck at 10 all the way through so I could keep a good pace for the 3 rounds.
5:52
Used just barbell for good mornings 20/20/20
Rows 10/10/10 with 35 dumbbell
Plank with 35 dumbbell on back.
Good times! ???
Looks like a good time! ?????
Need to get outside or open some windows! Be safe!
A. :58/:52/:50/:48
B. Done
C. Done Rx with up/downs first :60.
Up/downs – 20 across all
Row – 20 across all
Echo – 18 across all
70Kg SB – :60 across all
D. Done
Couldn’t squeeze out another 2 cals on the Echo??
??????Haha, I tried really hard but was gasping trying to get to 18. Still finding my way with the Echo. This was a beast. Really thought it would be much easier than it was.
A)✅
B) 25# DB and tucked feet under DB to do GHR on floor
C) ✅ only 1 min rest between rounds… 20 up/downs each round… row 10-11 cal each… ran v assault bike… 53# KB hold
D) ✅
You not need the two minutes?!?!
A. Warm-up done
B. Used 20# dumbbells and a resistance band on the flute ham raises
C. Limited for time, so did 4 rounds continuous moving through each movement. 14 down-ups/11 cal row/7 cal bike/80# sandbag hold.
D. Done with bench dips/15# dumbbells/light resistance band
Good job squeezing in what you had time for!
Howdy! Apologies for not posting my score yesterday. Here it goes: April 14 A. Done with 32 kg KB. B. Done. C. Done with Bear Crawl and Strict GHD sit ups instead of T2B. 3:08-3:25-3:29-3:30. D. Did 65 Strict Pull Ups – still can’t kip. Time: 29:26. E. Done. April 15 A. Done with Burpee Broad Jumps (we lent our equipe bet to our members and have no boxes in the gym) and Echo Bike: 0:52-0:46-0:44-0:42. B. Done with 95 lbs Barbell. Again, we lent our equipment to our members and don’t have sets of KB in the gym anymore… Read more »
Solid two days of work but damn that bike got you right?!? ? ????
Every blessed day, man! It looks like you guys kinda like to prescribe assault bike, if I’m not wrong… ?… almost every single day!!! ????☠️??♂️
Hello!!
A) 0:52 – 0:55 – 0:56 – 0:52
B) Done. Banded GHD Glute Ham Raises
C) Ski Erg: 11 – 11 – 11 – 10 – 11 – 12 cal (50 sec)
Row: 11 – 12 – 11 – 11 – 12 – 12 cal (50 sec)
Echo Bike: 11 – 11 – 10 – 11 – 11 – 11 cal (55 sec)
70lb Sandbag
????
D) Light band for the Stationary Dips, 15lb Dbs
Have a great day!! ?
Looks like you had fun! ?
??, I always like the ones that make me feel sick ?
Legs were definitely feeling it from yesterday ?
Today (No equip option):
A. 2 sets done
B1. 5 sets done. Used 40# DB for Squats and Burpees.
B2. 5:43. Those Wednesday EMOMs ?
C. 2 sets done.
There’s no getting away from the emoms 🙂
Dont have a sandbag for the bear hug and just 1 heavy kb, any other option?
Pick up something heavy bear hug it or front rack it and brace for 60 seconds.
A. Done
B. Lunges 8/12/16/20 KG no tempo
Glute-Ham Raises x 8-10 reps @ 2011
Never done them before, anchored green band at my feets and held them over my shoulders.
C. 20/15/15/15/15/16 on each station
70 kg D-ball hold
This was hard!
D. Done
Same calories across all machines?
Yep
Skierg 20/15/15/15/15/16
C2 Row 20/15/15/15/15/16
Echobike 20/15/15/15/15/16
Just wanted to see if i could get one round of 20, but it came with a price
A. :42/:34/:31/:31
B. Done
C. Done RX
Ski: 20 Cals across
Row: 20 Cals across
Assault bike: 20 Cals across
150 sandbag hold: done
Happy to hit the 20 Cals every set
Ski was about 50 seconds each, row about 55 seconds bike anywhere from 50-59 seconds
D. Done ??
Atta boy!! Great work hitting 20 cal! You think you can hold 21?!
Thank you sir! Maybe but with the transitioning might cut it close!
A. Two sets of: 60 second Run 60 second Prone Plank Hold 30 seconds of Alt. Arm DB Thrusters @ 10 kg 30 second Wall Sit Hold 30 Seconds of Frog Pumps B. EMOM, for 15 minutes of: Station 1: 20 Smurf Jacks Station 2: 15 Backpack Squats @ 28 kg Station 3: 60 seconds of Max Reps Burpee Over Backpack @ 15/ 15/ 15/ 15/ 16 reps Immediately followed by… C. 3 Rounds for time of: 20 Smurf Jacks 15 Backpack Squats @ 28 kg 10 Burpees Over Backpack Time: 7:30 ?? D. Every 90 seconds, for 12 minutes… Read more »
Great job pushing the pace on 3 rounds for time!
A. Done
B. 35 # dbs for reverse lunges w tempo
Subbed RDLs for glute ham raises
C. Would hit each machine hard for 50 sec and give myself 10 to transition
Ski 17 18 17 18 17 18
Row 20 19 20 20 20 20
Bike Erg 22 20 19 21 20 20
150 bag- lower back was starting to light up so only did 30 second holds the last 2 rounds
D. Done-meathead things!
Thats a solid session! Great push across those machines!!
…and yes your lower back should be lit when holding the bag. Squeeze your butt and quads to try and relieve the strain.
I’ll keep that in mind for next time??
1+ mile run outside, then Darebee workout
https://www.darebee.com/workouts/savior-workout.html
Then 2 mile bike ride
Or you could hit the “At Home Workout (No Equipment)” ?♂️
I could, but these ones look like are based on assumption that I have a garage to run in and out from or to jump up and down in. I am in NYC, apartment on 3rd floor. So it’s a bit hard to change things sometimes
For the limited equipment I don’t have access to a rower / AB or any erg. Do you guys have any replacement options instead?
20 Smurf Jacks from the no equipment option.
Lateral Hops over an object
Mountain climbers
Run 200 meters
Double Unders
Have fun!
I’m so grateful for these workouts, as rain keeps coming here, I can still work out and still sweet and the 15min one was crazy, as you went straight into 3 rounds of it, which I completed on 7mins!! So thank you so much for doing all the work you guys do, I love this program so much!
Thanks for your kind words and great job keeping up your training and crushing it!
What’s a good replacement for the rowing part? I have a bike no rower?
For the primary work?
Six sets for max calories of:
60 seconds of Ski-Erg or Assault Runner or Down-Ups (burpee no jump)
60 seconds of Rowing
60 seconds of Assault Bike
60 seconds Sand Bag Bear Hug Hold (150/100 lbs)
Rest 3 minutes
Double dumbbell ground to overhead (35lb)
Light Thrusters (45-65lb)
Mountain climbers
Run
Burpee