May 5, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Air Squats x 10-15 reps
Frog Jumps x 10-15 reps

Followed by…

2 Sets (with empty bar):
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Thrusters, 5 Press from Behind the Neck
5 Good Mornings, 5 Jumping Squats

*Every new line means take a short break before moving to the next movements

Then…

Every 3 minutes, for 30 minutes (10 sets) for max load:
300/250 Meter Row
2 Cleans

Note loads successfully lifted and sum them for your total score.

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…

Three sets of:
60 seconds of Run/Bike/Row/
60 seconds of Plank Hold from Elbows
60 seconds of Downward Dog Stretch
30 seconds of Band Pull Aparts OR Bodyweight Bent Over Reverse Flyes with Thumb Up
60 seconds of Tempo Plank Kick Throughs with Hand Tap @ 1111

When the running clock reaches 20:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1 – 10-15 Split Stance Romanian Deadlifts (Right Leg Forward)
Station 2 – 10-15 Split Stance Romanian Deadlifts (Left Leg Forward)
Station 3 – 10-15 Bent-Over Rows

NO EQUIPMENT OPTIONS:
Bent-Over Rows – Substitute 30 second Bodyweight Bent Over Row Hold

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
20 Russian Kettlebell Swings
10 Strict Handstand Push-Ups

Rest until the running clock reaches 45:00, and then…

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Russian Kettlebell Swings
100 Meter Run

NO EQUIPMENT OPTIONS:
Russian Kettlebell Swings – Substitute Alternating Single-Leg Airplanes
Strict Handstand Push-Ups – Substitute Pike Position Push-Ups

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.