March 17, 2020 – Competition

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!

Limited Equipment Option:

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.

Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45 Second Knee Plank Hold
Minute 3: *15 Ground to Overhead

For the ground to overhead you can use a plate, dumbbells or any light object just to get blood flowing

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 18:00, perform the following…

Against a 2 minute running clock:
25/18 Calorie Assault Bike or Row
Max reps Jumping Air Squats in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 33:00, perform the following…

Against a 2 minute running clock:
20 Step Ups (35lbs/25lbs)
Max Calorie Assault Bike or Row in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 48:00, perform the following…

Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds
(You choose the stretch that you feel that you need the most)

No Equipment Option:

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.

Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats
Minute 2: 45 Second Knee Plank Hold
Minute 3: *15 Ground to Overhead

For the ground to overhead you can use a plate, dumbbells or any light object just to get blood flowing

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 18:00, perform the following…

Complete as many reps possible in 2 minutes of:
15 Sit Ups
15 Air Squats
Max reps Jumping Air Squats in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 33:00, perform the following…

Complete as many reps possible in 2 minutes of:
20 Step Ups
Max reps alternating V-Ups in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.

When the running clock reaches 48:00, perform the following…

Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds (lay flat on the ground)
Stretch #2 x 2 minutes
Rest 60 seconds
(You choose the stretch that you feel that you need the most)

MAIN SESSION

A.
Not for time but for breathing efficiency and movement quality:
500 Meter Row

Immediately followed by…

Two rounds of:
60 Double-Unders
20 Alternating Dumbbell Snatches (50/35 lbs)

Immediately followed by…

500 Meter Row

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.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

C.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk

Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.

D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single

E.
For time:
50 Double Dumbbell Box Step-Overs (50/35 lbs to 24″/20″)
50 Wall Ball Shots (30/20 lbs)
50 Box Jump-Overs (24″/20” – Step Down)