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)
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups
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. Perform this at 75-80% effort.
When the running clock reaches 16:00, perform the following…
Against a 2-minute running clock…
200 Meter Run
Max Reps of Alternating Lunges
Rest 60 seconds, and then…
Against a 2-minute running clock…
200 Meter Run
Max Reps of Lateral Lunges with Anterior Loading
(if possible, hug a backpack or goblet hold a KB/DB)
Rest for 60 seconds and repeat for a total of THREE sets.
When the running clock reaches 16:00, perform the following…
Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes
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
Coaches Notes:
The intention of today’s session is to work on pushing through the burn.
You will have two minutes of hard work and one minute to let the legs relax a bit. These movements have been chosen so you will not fail a rep. This will allow you to consistently make the decision to lean into the leg burn you are experiencing and give it your full effort.
At Home Workout (Limited Equipment)
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups
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. Perform this at 75-80% effort.
When the running clock reaches 16:00, perform the following…
Against a 2-minute running clock…
20/15 Calorie Assault Bike or Row
Max Reps of Jumping Lunges
Rest 60 seconds, and then…
Against a 2-minute running clock…
20/15 Calorie Assault Bike or Row
Max Reps of Alternating Dumbbell Lunges
Rest for 60 seconds, and repeat for a total of THREE sets.
When the running clock reaches 40:00, perform the following…
Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes
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
Coaches Notes:
The intention of today’s session is to work on pushing through the burn.
You will have two minutes of hard work and one minute to let the legs relax a bit. These movements have been chosen so you will not fail a rep. This will allow you to consistently make the decision to lean into the leg burn you are experiencing and give it your full effort.
Primary Training Session
A.
Three rounds of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
15 Goblet Squats
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.
B.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
C.
Four sets of:
50-Foot Handstand Walk
10 Tempo Ring Dips @ 2111
50-Foot Handstand Walk
10-12 Strict Toes-to-Bar
50-Foot Handstand Walk
Rest 3 minutes
D.
For time:
100/70 Calorie Assault Bike
30 Power Cleans (225/155 lbs)
30 Back Squats (225/155 lbs)
100 Pull-Ups
Take the Back Squats from the floor ONLY if you are comfortable cleaning and back racking the barbell. PLEASE BE SAFE.
E.
Three sets of:
Side Plank x 45 seconds each side
Rest as needed
Supine GHD Plank x 30-45 seconds
Rest as needed
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Gymnastics Skills Accessory Option
For time:
30 Strict Muscle-Ups*
*Every time you come off the rings, perform a 25-Foot Handstand Walk.
Time Cap = 12 minutes
Strongman Accessory Option
A.
Three sets of:
Close-Grip Bench Press x 5 reps
Immediately followed by. . .
Bench Press x 5 reps
Immediately followed by. . .
Wide-Grip Bench Press x 5 reps
Immediately followed by. . .
100-Foot Hand-Over-Hand Rope Pulls
Rest 2 minutes
Find your max weight for 5 reps of close-grip bench press, followed immediately by 5 reps of bench press, followed immediately by 5 reps of wide-grip bench. If you can still keep going, switch back to regular grip and bang 5 more reps. Just keep going to muscle failure.
B.
Three sets of:
100-Foot Farmer’s Carry
immediately followed by…
100-Foot Sandbag Carry (Bearhug)
Rest 2 minutes
Load the elements for max load. The goal is unbroken with the final feet challenging.
Mixed-Modal Capacity Accessory Option
“Pietkiewicz Power”
Every 5 minutes, for 25 minutes (5 sets) for Max Calories:
60 seconds of Assault Bike
For every calorie under 40/28 calories perform 3 burpees during the four minutes of rest. So if a male athlete completed 35 calories in 60 seconds then they will perform 15 burpees in the 4 minutes of rest.
Score is total burpees. Goal is lowest burpee score.
PLEASE NOTE:
These are aggressive calorie counts so if you know you will not be able to hit more than 35/25 calories for at least 1-2 sets then please adjust. A good scale would be 35/25 or 30/20 calories.
Compare results to February 15, 2020.
A.B.C done
D.26:08 🙁 The barbell was very heavy for me.
Cleans single, b.squats 12-10-8, pull ups 30-15-10-10-10-10-15
Still nice going to grind through
today was definitely a strange day. There was a lot of snow outside, and I usually handstand walk in the back yard. I wanted to explore some dryer options, so I ended up going out my front yard and measuring 5 for increments on the sidewalk, but then realized it was really tilted and decided to just do a very wet handstand walk… anyway, sorry for the long story. here is what I did today: Warmup done, then played on holding handstand on paralettes. could do it, but only if the wall was there and then I moved away from… Read more »
Added challenge with the wet handstand walk, Im just happy to see you didn’t have issues with the strict muscleups and slipping off the rings!!
Did a lot of tomorrows work today BC I had access to a bike/rower!
4sets
20 reverse lunges
10 glute ham raises
6sets
1min each
Lateral plate jumps
Row
Bike
Held a barbell front rack @135
For time 16min
70 cal bike (legs only)
50 DB DL @45
30 BS @155
4×20 banded lat pull downs
Fun days work! We’re you consistent across the six sets?
Wrist update??
I was pretty consistent! I was happy about that considering I haven’t rowed in a month!
And the wrist I think is getting a bit more range of motion! I have been following the recommendations of my PT. And am going in tomorrow again and he is going to see where we are at. And tell me if I need to see a ortho.
Asked him last week and said to hold off on that appointment!
Good to see range is improving but how are pain levels? Range could solely be down to inflammation but if there is structural issues that won’t be apparent without further tests.
A+B done nice warm up! C went well. Could stay unbroken on the handstand walk upto the last round. Only the first walk was unbroken in set 4. Walks right after the dips the walks felt soooo slow. Took about 2:30 the first 3 sets. The last set about 3:00 D 16:15 so no sub 15 for me today haha. 100cal in around 5:30 30 singles got heavy round rep 20. I always feel i speed up when doing singles. Managed that until rep 10 and felt i went quicker after that. What jacked my heartrate. 30 squats felt heavy… Read more »
I presume you watched the daily overview video. The goal is 20 calories each. minute. Stay checked in, don’t mess around on your transitions and embrace the pain! Its a fun one!
What was the limiter on todays fun?
Okay lets do that!
Uhm felt my posterior chain a lot today. And always seem to have a little trouble going from hip openers to “closers” for example p cleans to squats or running into squats.