***Transition Week – This week will look a bit different than a typical week. It’s an opportunity for you to reset after the Masters Qualifier and have some good rest & recovery. A new cycle will begin after this transition week, and I want you all to be ready.***
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
Mobility, Activation and Warm-Up
Band Assisted Hamstring Pulse x 30 seconds per side
Band Assisted Lat Stretch x 30 seconds per side
T-Spine Rotation x 30 seconds per side
and then …
Two sets of:
Assault Bike x 60 seconds (easy pace)
KB Deadlifts (heavyish) x 5 reps
Bottoms Up KB Carry x 50′
KB Deadlifts (heavyish) x 5 reps
Bottoms Up KB Carry x 50′
and finish with …
Every 60 seconds, for 5 minutes (5 sets):
Double Kettlebell Overhead Squat x 3 reps
(If mobility prevents you from doing this then make this a single arm KB Overhead Squat)
Snatch Progressions
Five sets of:
3-Position Snatch
Rest 2 minutes
(3-Positions are as follows: high-hang, mid-thigh, floor)
Focus on technique.
Safety Bar Squats
Three sets of:
Safety Bar Squats x 5-7 reps @ 3111
Rest 2-3 minutes
Use this as an opportunity to focus on positioning and adhere to the tempo. Work up to what feels ‘heavy’ for today. Check out this video to learn more about how to execute Safety Bar Squats.
All Age Divisions
Three-Five sets for times of:
20/15 Calorie Assault Bike
1000 Meter Bike Erg or 500 Meter Row
20/15 Calorie Ski-Erg or 20 Burpees
Rest 3 minutes
Midline Accessory
Three sets of:
Banded Russian Twists x 10 reps
immediately into …
Leg Lifts Over Dumbbell x 10 reps
Switch sides and complete on the opposite side.
Rest 60 seconds between sets
Gym still open for now 😀
MAWU) done
Snatch) 3-pos @ 60kg – 80kg (~BW!)
Squats) 7@90kg up to 6@110kg
Condo) 3 sets done
Midline) done
Yay!!!!! Great job with the BW 3 position snatch!! That is a major accomplishment!
I did the last AGOQ today (a day behind), but haven’t posted my “scores” to here’s a summary. I’m not in officially but wanted to do them for future reference. Event 1: 3 rounds, took it very slow Event 2: 90 reps. Happy to manage all 10 reps at 52 kg. Didn’t even try the last weight. Event 3: 20:03 (only 97 burpees…) Took it way too slow… Snatches 25/25/25/25, Row 3:40, Burpees sloooow pace… Event 4: 8:51 min. Would have loved to do this in a box with higher ceiling, difficult in the garage. BMU 5/4-4/3/1-3/3/3, TTB 9/9, 9/9,… Read more »
Rowing Session, total 7,663 m
1. 2,549 m – 2:21/500 average
2. 2,565 m – 2:20/500 average
3. 2,548 m – 2:21/500 average
Do you have a good pace calculator? I just went by feel today.
Try this pace calculator: https://www.concept2.com/indoor-rowers/training/calculators/pace-calculator
AWESOME job Marie!! Definitely worth keeping all these numbers because we will be testing these events later in our upcoming cycles!