We realize that there are a lot of gyms closed across the world in light of the current situation with the Coronavirus. Below is a fun workout you can do with limited equipment. We will do our best to post workouts like this for those who want to stay active and keep moving during this crazy time! Stay safe and keep training hard!
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.
Limited Equipment Option:
When the clock starts, perform…
Two sets of:
2 minute run/bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position
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 15:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)
When the running clock reaches 35:00, perform the following…
For max reps:
30 seconds of Dumbbell or Kettlebell Floor Press
30 second Superman Hold
30 second Hollow hold
Rest 60 seconds and complete a total of FOUR sets.
When the running clock reaches 50:00, perform the following…
5-10 minute cool down Jog, Bike, Ski or Row
Breathe solely through your nose and actively work to calm your heart and respiratory rate.
No Equipment Option:
When the clock starts, perform…
Two sets of:
60 seconds of Inchworms
60 seconds of Bodyweight Squat Jumps
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second wall sit hold
30 seconds of Shoulder Taps from Push-Up Plank Position
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 15:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 10-15 Dynamic Push-Ups
Minute 2: 30 seconds of Max Reps Down Ups (Burpee with No Push-Up)
Minute 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)
When the running clock reaches 35:00, perform the following…
For max reps:
30 seconds of Push-Ups
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete for a total of FOUR sets
When the running clock reaches 50:00, perform the following…
5-10 minute cool down Jog, Bike, Ski or Row
Breathe solely through your nose and actively work to calm your heart and respiratory rate.
A.
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk
x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps
B.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
Goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.
B.
Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 1 rep
(set the blocks so the bar is at knee height)
Start at roughly 80% of your 1-RM Snatch and build in load over the course of the ten sets.
C.
Every 6 minutes, for 24 minutes (4 sets):
40/30 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit
D.
Three sets of:
Kettlebell Skull Crushers x 10-12 reps
Rest as needed
Bamboo Bar Overhead Static Hold x 60 seconds
(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
Rest as needed
Towel Pull Ups x 8-10 reps @ 21X1
Rest as needed
A. Done
B. Done
C. Build up to 175
D. Done
E. Done
A. Done
B. 40/50/60/70/70Kg
C. 70Kg across all; wasn’t too aggressive so shoulders would be good for SHSPU.
D. Scaled to no deficit SHSPU; they felt really good today, no pain at all and full ROM. Broke 10 into 5/5 for all.
3:49/3:58/4:11/4:04
E. Done
Great to see your overhead felt good today! ??
A) done
B) stayed @ 55. These felt pretty awesome
B) 115 and then 120 for the last one. Felt really good here
C) 4:10/4:14/4:17/4:14 Rx
D) done
Thanks Tino! Hope you’re well!
Good to see you feeling good again!
Thanks Tino! Super thabkful to be in great health right now, for sure. ????
B. Done and E2mom20 Up to 185# (90%)
C. Scaled 30 Cals AB, 15 C2B, 10 sHSPU
3:15 – 3:30 across
D. Done
Gyms in my country are gonna be closed till end of month. ?
Crazy times but we will do our best to keep you active and fit!!
Gyms in Germany are closed now for at least 4 Weeks now…
Did the Limited Equipment session Today. And there will be a lot of Time for getting better at Running ??
All the Bodyweight exercises coming your way!
A) ✅
B) 65/75/85/95/105 used just inside my jerk grip!
C) 110/110/110/110/115/115/120/120/125/125
Pretty solid today getting more comfortable with the blocks
D) 4:12/4:13/4:12/4:23
Used 1 abmat for shspu no deficit
E) kb skull crushers 18#
25# kb with pvc for holds
Regular strict pull-ups
Hope everyone is staying safe and healthy!
That last set got you on today’s conditioning! ?
Solid start to the week!
For sure haha I was already pushing through allergies today and that last set on the bike woohoo haha
A. Done
B. 135 across
Second B. Up to 195
C. 3:37/3:24/4:07/4:20 rx One plate deficit
D. Done
And today is the last day our gym is open. Might just hit Murph tomorrow for fun
Time for some at home workouts!
haha Just finish strong with some good soreness? We will also be posting homegym workouts to work for areas that are closing
A. Done
B. 95/155×2/185×2 used as more mobility
C 205×3/215×2/225×2/235×2/245×1 missed twice before hitting it good misses though. No blocks so just did from a pause at the knee on the way up
D. RX
3:10/3:12/3:47/3:50
Bike slowed a lot
E. Some of my own shoulder stuff. Shoulder bothering me I think too much overhead
Solid days work. Good job coming back and hitting those weights!
Nice job! Pretty steady drop off which is appropriate with exercises like this
Thanks Hunter! Difference was pretty much the bike couldn’t keep up with the early rounds!
Took Wednesday onwards off as my body was just fatigued but took a while to realise ?
A) only did 40kg to loosen up
B) 10 x 50kg snatch
C) didn’t have time or equipment to complete that so did 5 x 5 @ 45kg strict press as shoulder strength has died since my shoulder injury.
Hope the rest helped and you’re ready to get some good training in! ??
Thrilled to log on today after taking a week off last week (bruised tailbone from a tumble on the ski hill, general burnout too. Did manage 2 workouts, one being with 3 neighbour ladies haha)
A. Done
B. Worked up to 85 (20 less than 2 weeks ago)
C. Worked up to 85 for last 5 sets, using plates for blocks
D. Ended up doing a quick EMOM X 12 with 1. 15 dB presses 2. 8 double dB snatch 3. 9 T2b
Take it easy mamma. You need to look after yourself to take care of the little one! Training should be complimenting your life and giving you energy. Not beating you up and making you tired
Last Training today.. From tomorrow on our gym is closed as well… :(( A. Done B. Done (25kg, 27,5kg, 30kg, 33kg, 35kg) B. Snatch: Went with the weight just up to 30 kg Today I was working on my technique not on heavy weight.. C. 4 Rds scaled to: -15 cal A.Bike -10 strict Pull-ups -10 strict HSPU with 15kg plate and Ab mat 1. Rd: 3:38 2. Rd: 4:36 3. Rd: 5:18 4. Rd: 5:29 D. 3 Rds of: -8 KB Skull crushes -Bamboo Bar Overhead Static Hold x 60 seconds with 5 Kg on each side -GHD 15… Read more »
Time to start hitting those at home workouts! Stay safe!
My first time doing this programming.
A, done.
B, switched this out for a weightlifting class at the gym.
C, 1 = 3:18, 2 = 3:14, 3 = 3:32, 4 = 3:38. The bike was the hardest.
D, done.
Welcome to the community Julia!!
Gym is closed until March 30th 🙁 Home workout it is.
A) Crossover Symmetry
After every 2 movements: 30 sec C2 Bike sprint, 30 sec suitcase carry hold per side (70)
B) Cossack Squats with 70lb kettlebell
4×12
C) 12 rounds on the C2 Bike:
1000m hard
2 mins easy
1:41-1:47 per round
Control what you can control! Stay safe!
Did the no equipment wod. Thanks guys for this. Now i can stay fit at least and return back to normal training after this is over.
Greetings from Belgie
Good job still getting your fitness in!
A Done focusing on the efficiency of movements
B Done 50kg
C Done 64kg 80% kept 80% in the 10 rounds focusing on snatch quality
D Done R1 03:52 R2 04:05 R3 04:25 R4 05:57
and 10 bike Cool down
E Done
Kettlebell Skull Crushers 2kb 12kg
Bamboo Bar Overhead Static Hold 2kb 12kg
8 Towel Pull Ups
A. Done
B. 135/165/195/215/235#
C. Built to 275#
D. 3;24/3:47/4:43/4:40 that A/B caught up to me fast
A little limited on time this morning so did option 1. Everything went pretty smoothly for not having worked out in a while. Time to get back at it!
Good job getting it done today!
A. Done
B. Built to 200#
C. 5:25/5:09/5:26/5:00 no deficit
D. Done
So you’re telling me these should have all been 5 min 🙂
?…Yeahhhh probably. My C2Bs got better as time went on for some reason haha.
A. (0:00) Two sets of: 2 minute run outside 60 second Plank Hold from Elbows 60 seconds of BW Alternating Reverse Lunges 30 second Wall Sit Hold 30 seconds of Shoulder Taps (Push-Up Position) B. (15:00) Every minute, on the minute, for 15 minutes of: Minute 1: 10 Dynamic Push-Ups (no plate) Minute 2: 30 seconds of Max Reps Down Ups Minute 3: 45 second Front-Leaning Rest Down ups @ 12/ 13/ 12/ 13/ 13 reps C. (35:00) For max reps: 30 seconds of Push-Ups 30 second Superman Hold 30 second Hollow Hold Rest 60 seconds and complete for a… Read more »
???
Hi, Tino and Hunter! Just to give you a heads up. I’ve had flu symptoms since Thursday evening. In a normal world I would go to the gym and scale the program. However, because, all this situation I’m staying home and avoiding anything that could cause more harm than good.
Hopefully I will be able to come back by the end of the week.
Have a great day! ?
Oh no!!! Hope it’s nothing more than the flu and you can recover quick and get back to training. Feel better!
Thanks Tino! Hopefully I’ll be back soon ?