March 18, 2020 – Competition

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:
90 second Run/Bike/Row (any machine you have access to)
30 second Side Plank (each side)
30 seconds of Dumbbell or Kettlebell Kang Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Alternating Cossack 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.

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1: 12-15 Dumbbell or Kettlebell Thrusters
Minute 2: 5-8 Devil’s Presses
Minute 3: Max Calorie Row or Bike
Minute 4: Rest

When the running clock reaches 40:00, perform the following…

Three sets of:
45 seconds of Pronated-Grip Bent-Over Row
Rest 15 seconds
45 seconds of Romanian Deadlifts
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds

When the running clock reaches 55:00, perform the following…

5-10 minutes of breath work lying down in a comfortable position.

No Equipment Option:

When the clock starts, perform…

Two sets of:
60 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank (each side)
30 seconds of Alternating Cossack Squats
60 second Wall Sit Hold

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 12:00, perform the following…

Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1: 16-20 Jumping Lunges
Minute 2: 30-45 seconds of Mountain Climbers
Minute 3: Max Reps Burpees Over Any Object
Minute 4: Rest

When the running clock reaches 40:00, perform the following…

Three sets of:
45 seconds of Bent-Over Rows (using a loaded backpack)
Rest 15 seconds
45 seconds of Romanian Deadlifts (using the loaded backpack)
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds

When the running clock reaches 55:00, perform the following..

5-10 minutes of breath work lying down in a comfortable position.

Inhale for 3-5 seconds through your nose
Brief hold in
Exhale for 6-10 seconds through your mouth (think like you are blowing a whistle)
Brief hold out

Keep the ratio of inhale to exhale at a 1:2.

MAIN SESSION

Inhale for 3-5 seconds through your nose
Brief hold in
Exhale for 6-10 seconds through your mouth (think like you are blowing a whistle)
Brief hold out

Keep the ratio of inhale to exhale at a 1:2.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Weighted V-Ups x 10-12 reps
(hold weight overhead for these sets)
Minute 3 – Strict Ring to Sternum Pull Ups x 6-8 reps

B.
Three sets not for time of:
60 second Goblet Squat Hold (32/24 kg)
20 Banded Face Pulls
5 Farmers Hold Dumbbell RNT Split Squats each leg
5 Broad Jumps for max Distance

C.
Against a 60-second running clock…
12/9 Calorie Row OR Ski Erg
Max Bar Muscle-Ups in remaining time

Rest 60 seconds, and then. . .

Against a 60-second running clock…
12/9 Calorie Assault Bike OR Bike Erg
Max Down-Ups (burpee no jump) in remaining time
Rest 60 seconds then repeat BOTH intervals a further THREE times for a total of FOUR sets.

Record your total bar muscle-ups and down-ups for each of the four sets.

D.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
Front Foot Elevated Split Squats x 8 reps each @ 2011
(elevate the foot 3-4″)
Rest as needed

E.
Three sets of:
GHD Supine Plank x 30 seconds
Rest 60 seconds
Suitcase Carry x 100 Feet each side
Rest 60 seconds
Chinese Kettlebell Row x 8-12 reps @ 2221
Rest as needed