PERFORMANCE
Warm-Up.
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
“Schmalls”
For time:
800 Meter Run
immediately followed by…
Two rounds of:
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups
immediately followed by…
800 Meter Run
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND 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 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Divebomber Push-Ups
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Five sets (30 minutes) of:
45 seconds of Smurf Jacks
45 seconds of Goblet Squats
Rest 30 seconds
45 seconds of Push Ups
45 seconds of Hollow Holds
Rest 30 seconds
60 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds
NO EQUIPMENT SUGGESTIONS:
Goblet Squats – Substitute Air Squats
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
*Use the “Mind Muscle” Video Playlist for ideas!
Sub:
60 cal airdyne (too dark out)
50lbs plate for swings
Kipping pull ups
Shoe lace got caught on last set of bike. Slowed me down mentally
26:26
Last 60 cals sucked.
Could have went a little faster on pull ups. Did two sets 10 then 5s
Shspu sets 5 3 2 was perfect
Schmalls
28:40
Great going Luke!! ????
It was fun to chase you Al. Last set of SHSPUs definitely stung me.
Nice work
Terrible.
DNF:
🙁
Day:+3
Nice job all!
My time was 32:42 with strict HSPU
Wow. Rough.
Took forever to find a sub for pull ups that didn’t cause pain in the elbow.
Did a few olympic kipping pull ups without pain, but the volume was more than what I thought wise.
Ended up subbing bent over rows with light DB.
Sets of 10 w/ 20# DBs.
Did everything else RX.
The runs were on the AR which I HATE and that second run destroyed my soul!
Pistols – 20/10
SHSPU – 7/3, 6/4
28:37
“Schmalls” 41:09 RX I have to say I’m pretty happy with this. I do better when I can talk through a plan and strategy and stick to it. I’m the slowest runner in town and recognized that there’s not where I would make up any time at all. I was pleasantly surprised that both 800m runs were 5:33 in duration. I also made the decision to go for the strict HSPUs since it wasn’t very many reps. I’m much much faster at Kipping, but wanted to keep it Rx. First half was 19:44; second half was 21:25. In the second… Read more »
A. Bench Press
120#x5, 125×3, 130×1, 120×3, 100×8, 100×8
***Not my day for bench…shoulder blades were sore..should have known it wasn’t going to go well. So instead of part B…more pressing…I went for some accessory work.
B. 3 Sets x 10 reps
Weighted GHD hip ext @ 30# / 25 / 25
Half kneeling DB press @ 20#
Bent over BB rows @ 65#
Back rack BB walking lunges @ 85# / 105 / 115
Male // 22 years old // 5 foot 8 // 175lbs Warm up completed Schmalls” Time completed : 39 minutes 55 sec 800 Meter run Done in : 3 min 55 sec Two rounds of: 50 Burpees 40 Pull-Ups 30 Alternating Pistols 20 Kettlebell Swings (24/16 kg) 10 Strict Handstand Push-Ups ( subbed 185 pound deadlift instead ) My shoulders were so smoked from yesterday ???? Round 1 split : 14 min 18 sec Round 2 split : 15 min 56 sec 800 Meter Run Done in : 5 min 44 sec Last half mile was so ruff ???????? Total time… Read more »
A slow burn!
Can’t do kipping pull-ups, so added a band to survive 40 strict in a timely fashion. Also don’t have full depth hspus yet, but getting there…
39:39
I was also stoked that I pegged my pacing – both rounds were almost exactly 20 min.
Good job Andrea !! Always a good feeling when you nail your pacing ????????????????
AM Echo Bike
Bike for Cals with a 2:1 work rest ratio
10, 20, 30, 40, 50, 40, 30, 20, 10
Warmup done ✅
“Schmalls” FT
800m run
Then 2x
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings 24kgs
10 SHSPU’s
800m run
28’15
Thought this one looked fine until I read it properly and it said 2 rounds!!!! Tough slog by the end, last 800 m run all over the place!
Great job Al. Looks like the pull ups are going to be the gatekeeper here. How was the second time through?
Thanks Luke!! TBH it was the burpees that seemed to take forever!!! Pull-ups in sets of 10 weren’t too bad. Second time through is a grind for sure!!! Good luck
Man Al you killed this one !! I did the same thing last night thinking it was one round then I get to the gym and find out it’s two ???? Last 800 meter was a grind that’s for sure !!
Thanks Tim ???? It was certainly a slog especially the last 800m run!!