Mobility, Activation & Warm-Up
Row 500 meters @ easy pace
and then …
One set of:
Bear Crawl with Wrist Stretch
x 30 seconds
Leg Reach x 30 seconds
Dead Hang from Rings x 15 seconds
and finish with …
Two sets of:
Medicine Ball Hamstring Curls x 10 reps
Russian Step Ups x 30 seconds per side
Sumo Stance Kettlebell Deadlift x 15 reps
A.
Four sets of:
Deadlift x 8 reps @ 21X1 (you can use kettlebells or a barbell for these)
immediately followed by…
Prone Lying Band-Resisted Hamstring Curls x 20 reps @ 1010
Rest 2-3 minutes
B.
Every 4 minutes, for 28 minutes (7 sets) for times:
25/16 Calories of Assault Bike
20 Down-Ups
Add 2 calories/reps every set so that your seventh and final set will be 37/28 Calories of Assault Bike and 32 Down-Ups.
C.
Three sets of:
Bridged Dumbbell Skull Crushers x 12-15 reps @ 2010
Rest 15 seconds
Single-Leg Hip Thrusts x 10 reps each leg @ 2011
Rest 15 seconds
Prone Plank x 45 seconds
Rest 60 seconds
Athlete Notes:
Today’s primary session is focused on giving your engine a good flush before Friday. Assess how you feel coming into Wednesday’s session and based on your recovery, energy and mental acuteness, take the workout at your own pace. We want you chomping at the bit come Friday for the Open so volume is low today and enjoy the good sweat session! Make sure your nutrition is dialed in, you’re drinking a healthy amount of water and prioritize your recover.
Mobility and warmup done
A. Deadlift 185/225/275/315 with seated cable curls
B. Skipped, played a little over an hour of basketball this morning of 5on5
C. Done but subbed out leg thrusts for 24″ box jumps to get my heart rate up a little
Well I definitely had some side effects from my vaccination. All rested and ready for Friday though! I’ll get some light work in tomorrow. I hate missing training!
Hope your day was awesome Tino!
M,A& W-U done
A 53 kB. Done
B. 25 cal all rounds /10,12,14,16,18,20,22 down ups
3:07. 3:02. 3:18. 3:50. 3:51. 4:10. 4:20. Oops ????
C done
And made a dandy sweat angel on the mat????
???? ???? ???? ❤️
Where is the program for 19 march ? Its not uploaded
Warmup done
A: red KB & done
B: done hit cap at round 5 liked it though
C: 25# DB & done!
Ready for Friday
Bring on 21.2!
A. Done
B. Did 7 rounds every 4
25cal AB
20 down ups
Tried to keep bike under 1:15 and down ups the same
C. Done
????????
Mobility, Activation & Warm-Up Done
A. Done with 60 kg DL
B. 1:29/ 1:23/ 1:11/ 0:53/ 0:24 rest
I gave up after the fifth round with 24 calories of AB and 28 Down Ups – this was really tough ????
C. Done
Its a tough one for sure. If you think you will not be able to finish before then modify down. In future if this happens again then revert back to the round one reps to finish out the workout or just start over and build from the beginning on your reps to finish it out.
Did yesterday’s training.
A: 135, 160, 175, 185, 200, 210, 220, 230, 240, 250 missed the Jerk but made a Clean PR!
B: 13:11
Heck yeah, great job on the clean PR!!
Hello!
Warm up done
A) Done DL @ 95lb
B) Started with half of the calories on Echo Bike and half of Down Up reps
8/10 – 1:17
10/12 – 1:32
12/14 – 2:07
14/16 – 2:36
16/18 – 3:02
18/20 – 3:37
20/22 – 4:06
????
C) Done
Have a great day!! ????
Enjoy your rest day tomorrow!
Warmup done- this bear crawls with wrist stretch were interesting- tried them backwards- Holy brain game????
A. Deadlifts-125/145/165/185, subbed in DB Death March w/25lb DBs.
B. Worked up to round 20 cal bike/24 down ups and held for the rest of the workout. I was getting 1 min rest at that point and it dropped to 30 sec by round 6 and 7. Fran cough????
D. Done
Breaking a mental sweat too
M/A & WU: ✔️
A: DL @ 185, hamstring curls w/ green band
B: 1:56, 2:15, 2:27, 2:47, 3:08, 3:32, 3:39. Wasn’t sure I was going to make that hahaha.
C: 25# DB’s
A. Done 53# kbs
B. Kept it under 4:00 rounds until 33/28 then just kept truckin
C. Later
Solid mental and physical push!
A. Done
B. Rx – 2:05/2:22/2:35/2:54/3:11/3:26/3:43
The bike was a heartbreaker today. ????????
C. Done
Haha looks like you pout in some work! Great job!
It was a lot more work than I thought it was going to be. 4 total cal/reps more each round was no joke. Lungs can still feel the burn and legs are still feeling the pump from the bike. It definitely flushed the system.
Warm up✅
A. DL- 70# KBs; HS curl- blue band
B. 1:55/2:04/2:18/2:28/2:43/3:05/3:29
C. ✅
*70# KBs were the heaviest available to me. I wanted to do KB DLs bc I find that I have to control my pelvic floor more on these than with the barbell (to prevent rotation) & that is a weaker point for me.
????????
Mobility done
A) done
B) rx
1:53
2:10
2:25
2:46
3:15
3:52
Capped at 37 cal + 18 down ups
After round 6 I just got back somehow on the bike and barely could move, so there was no way finishing it (unfortunately)
Assault bike was really really tough ????
C) done
Looks like you had fun 🙂
I was anxious from this workout the whole day haha
I’m quite bad at the ass bike, so any tip how could i improve it without actually doing it…at all…ever?
Warm up done
A) Done with 70lb KBs, green band
B) RX
2:34
2:45
2:57
3:19
3:39
3:54
Six sets did the trick lol
C) Done
????
Warm up ✅
A. Done with 225lb DL. Kept it light
B. 1:57/2:03/2:14/2:22/2:38/3:00/3:24
C. Done
Solid stuff James!
Warm up done
A. Done
B. Done RX every 4 minutes for 32 minutes (8 sets)
25/20: 1:51
27/22: 1:54
29/24: 2:17
31/26: 2:31
33/28: 2:54
35/30: 3:06
37/32: 3:27
39/34: 3:41
That was rough
C. Did some variation of this
Its a tough one. Way to get it done!
Thanks! Fun challenge though even with the bonus set! ????
Bonus set, LOL ????????. Good work. I thought my lungs were on fire after 7. I think I could’ve snuck in under 4 on an 8th set but it would’ve been a stretch.
Lol I swear when I read it earlier it said ending with 39/34 then I saw later it was changed! This was definitely a rough one for sure!
Wu done
A. Done with kettlebells
B. Switched AAB for row, capped on round 5 so did last sets with the starting reps.
C. Done
Glad you still worked the full time
When we start at 25 cals and 20 down ups, then the last(7th) set is at 37 and 32 reps, the 39-34 combo would be the 8th round.
Should read 8 rounds 🙂
So every 4 minutes, for 32 minutes?
Ah fuck me
scratch that 7 rounds, we can’t do math real good 🙂
Every 4 minutes, for 28 minutes (7 sets) for times:
25/16 Calories of Assault Bike
20 Down-Ups
What can I trade for calories?