At Home Workout
Limited Equipment
Warm-Up
Two sets of:
200 Meter Jog
10 Inchworms
20 Alternating Reverse Lunges
10 Russian Baby Makers
100 Foot Farmer’s Carry
10 Down Ups
A.
Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Weighted Squats @ 21X1 Tempo
V-Ups
Dumbbell or Kettlebell Shoulder Press
For the weighted squats, pick a movement and the necessary equipment that you would like to use, such as back squat or front squat if you have a barbell, goblet squats if you have a kettlebell, or double dumbbell front squats if you have dumbbells. Example: 20 Goblet Squats, 20 V-Ups, 20 Shoulder Press, 18 Goblet Squats, 18 V-Ups, 18 Shoulder Press, etc..
B.
Complete as many rounds and reps as possible in 18 minutes of:
15/10 Calorie Bike or Row
10 Bar-Facing Burpees
5 Ground to Overhead* (50% of 1RM Clean & Jerk)
*No access to a barbell? Perform double dumbbell or kettlebell clean and jerk!
C.
Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3
30 second Hip Bridge Hold
Rest 60 seconds
No Equipment Needed:
Warm-Up
Two sets of:
200 Meter Jog or 30-60 seconds of High Knee Jog in Place
10 Inchworms
20 Alternating Lateral Lunges
10 Russian Baby Makers
30-60 second Wrist Stretch
10 Down Ups
A.
Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Alternating Curtsy Squats
V-Ups
Bird Dogs
Example:
20 Alternating Curtsy Squats, 20 V-Ups, 20 Bird Dogs, 18 Alternating Curtsy Squats 18 V-Ups, 18 Bird Dogs, etc….
B.
Complete as many rounds and reps as possible in 18 minutes of:
60 Mountain Climbers (30 per side)
20 Alternating Pistol Squats or Alternating Cossack Squats
10 Down Ups
C.
Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3
30 second Hip Bridge Hold
Rest 60 seconds
MAIN SESSION
A.
For max calories:
5 Minutes of Assault Bike
Rest 2 minutes, and then. . .
Three sets of:
2 Minutes of Assault Bike @ above max average from 5 minute test
Rest 60 seconds
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 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk
C.
Every 4 minutes, for 20 minutes (5 sets), for times:
20/15 Calories of Assault Bike
3 Hang Squat Cleans @ 65-70% of 1-RM Clean & Jerk
2 Shoulder to Overhead
D.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Max reps @ 75%
Rest 2-3 minutes
E.
For Time:
30 Bench Press
30 Strict Handstand Push-Ups
30 Strict Supinated-Grip Pull-Ups
Males = Bodyweight Bench Press
Females = Bodyweight x .7 Bench Press
A.160 cal
B.225
C.235
D.1:00,1:01,1:02,1:30,1:03@155
E.225,265,295,235(8 reps)
D.@155,9:35
Limited equipment
A. Done with 55# dbs front squats and 35# kbs press about 20min
B. 6 rounds with 4×50 shuttle run / 10 Burgess/ 5 double db c&j 55#
Thank you for posting workouts with regular gym access!!!
A. Done 142 cals
B. Done 225
C. Done
D. 235/ 265/305 and 265 x 7 reps
E. Done not timed
✅
A. 96 cals
B. Wrist still bothers me so i did 3 reps of 225lb front squat and 3 reps of 225lb DL for 6 sets.
C. Did bike with FS + DL(clean grip) at 225, no shoulder to OVHD. 1:15, 1:18,1:25, 1:29
D. 300/320/360/ failure (skipped)
E. No way wrist will complain for the next two weeks.
Time to get that wrist checked out??
I did go and got referred to ortho, but our efforts as far as medical is concerned shifted to something different – if you know what I mean – so i am not sure when will i be able to have it taken care of.
A done
B 6×1 95kg 90%
C 74kg
Round 1 01’45
Round 2 01’ 36”
Round 3 01’31”
Round 4 01’37
Round 5 01’37”
D 5 rep 102kg 3 rep 117kg 1 rep 131kg 110kg 8 reps
E bodyweight is 76,5kg cap 15’50”
A. Sub’d row, no bike today. 103cals, then…
43/45/46 cals
B. 102Kg across all, stayed lighter than Rx b/c of shoulder. These felt good and shoulder is feeling better; don’t want to push too hard too fast.
C. Sub’d row, no bike; 85Kg.
1:20/1:17/1:20/1:27/1:15
D. 133/152/171Kg; 142.5Kg x 10
E. 9:45. Sub’d 80Kg DB, heaviest I have(BW is 84.5Kg). I prefer DB over bar for BP because of shoulders. SHSPU were slow; 6 x 5 EMOM.
Good to see your shoulder is feeling better! Let’s keep you healthy and training hard through all this chaos!
Ruck March 6 miles in 1hr or less (35/25lb dry).
Crushed it at 57:22
That sounds ???
Definitely needed everything about this workout today.
A) 53 cal echo and done
B) 165 these felt good and snappy
C) 1:26/1:21/1:23/1:27/1:22 Rx
D) 175/200/225/6 @ 190 I tanked here
E) done 9:43 Rx (bench@ 100)
Thanks Tino! Hope you’re well and have a great Friday!
Solid day of working out. Have a great weekend Jessica!
Thanks Hunter! You too!!
????
Thanks Tino!
Full session (almost) today to cap off the week!
A. 5 min = 38 cal / 164 avg watt
B. Worked from 115 up to 145
C. Used 95 (60%) = 1:57/2:02/1:59/1:56/1:49
D. 130/155/175 then 8 reps at 155
E. Dinner time!
She’s back!! Great to see you’re feeling better!
A) done
B) up to 115kg, failed 118kg jerk
C) 80kg rx 1:23 1:21 1:21 1:21 1:19
D) ah was way too tired
E) 10:30 80kg bw. RX
Was just nice and slowly moving here, didn’t fee like i had any energy. Definitely tough days mentally because of the f@#%a corona…
Control what you can control and make the most of the sh*** situation ?
Warm up Two sets of: 200 Meter Jog 10 Inchworms 20 Alternating Reverse Lunges 10 Russian Baby Makers 60 seconds wrist stretch 10 Down Ups A. Complete rounds of 20-18-16…down to 2 reps of: DB Goblet Squats @ 21X1, 10 kg Alternating V-Ups Single arm DB Shoulder Press @ 10 kg B. Complete as many rounds and reps as possible in 18 minutes of: 60 Mountain Climbers (30 per side) 20 Alternating pistol squats 10 Down Ups Score: 6 rounds + 47 reps Doing pistols barefoot was challenging! ? C. Three sets of: 60 seconds of Max Reps Bodyweight Hip… Read more »
Hello!
I’m finally starting to feel better ??. I made a choice for the No Equipment Needed today to start waking up the body slowly without stressing it too much. It’s been hard for my Respiratory System to handle mild to moderate efforts , so I did everything in a pace that I could handle without big breaks to recovery.
Warm up done
A) 12:27
B) 4 + 72 with pistols
C) Done
Stay safe everybody!
Have a great day! ?
Awesome to see you’re feeling better!!! Continue to take it easy until you’re back to 100%
A. 84 Cals
35/37/38 Cals
B. Kept light for shoulder build to 275
C. RX but slightly lighter
205#
:48/:45/:47/:50
Stopped after fourth set shoulder was killing me
D. Later
E. Skipped did some tricep stuff wanted to do this but I think I need to lay off shoulder for the next week
On what RPM did you do the 20 cals? Just curious ( and jealous) 😀
Not sure exactly wasn’t really looking.. I would sprint as hard as possible to about 10-12 Cals and then just continue pushing hard until 20 I was finishing in about 19 seconds
Damn, i should definitely change sg about my assault bike training/technic then, they took me 40 sec or so…:D
Go hard and see what happens! That’s what training is for!
The dude has an engine ?
Brother try doing assault bike sprints, i havent gone downstairs yet to beat this monster Tino gave us yet- I am bulls***ing, but for me twice a week in i do AB and Rower sprint intervals, enough to know that my standard AB RPM and ROW s/m to keep moving without tire myself… and i can guess how many cals i will get just by looking at the time
Hope your shoulder heals up and feels better. Shoulder pain/issues totally suck.
You guys are like the same athlete, I get confused who I’m talking to sometimes 🙂
No way, Bobby is a beast. I wish I could hit some of the weights and times he does.
Thanks Wilson! Not sure exactly what this is but just gonna lay off it for near future
No Equipment wod
warm up done
A done in 14:10min with weighted squats
B 4+67; haven´t done pistols since the last open
C done
E 2.5km run
A. 15:05. Performed 20-18-16-14-12-10 reps of 40# DB Weighted Squats, V-UPS, and 30# KB shoulder press.
B. 6 + 17. Performed 60 Mountain Climbers, 20 Alt. Cossack Squats, and 10 Up Downs.
C. Done. 18, 18, 18.
Thank you!
Did you get into a quarantine routine?
Yeppers. Our gym shut down yesterday 🙁 Time to go beast mode at home!
A. Done
B. 290/300/310/315/320/325#
C. Rx @215(65%)
1:19/1:22/1:26/1:25/1:23
D. 280/320/360/10@300#
E. 7:14 Rx @ 190#
Howdy! I am at a point of my shoulder recovery where it doesn’t hurt anymore, just I mild discomfort that tends to go away as I move. I want to go heavier, I’m increasing the weights, but I’m still a bit scared. Still figuring out whether I can switch back from scaling to Rx movements, especially gymnastics. A. On Echo Bike: 57, then 25-24-26 cals. B. Built in weight with Push Jerks (still not cleared to Solit Jerk): 135-155-175-195-215-235 lbs. C. Scaled the barbell weight to 175 lbs. Since it’s lighter tried to go as fast as I could, but… Read more »
Take everything by feel and adjust based on that. Don’t look at changing the program as scaling. Its called adapting it to you needs to give you the greatest benefit! 🙂
Noted, Coach! Thank you! Is good to slowly come back!
A. Garage gym we are using has bike erg so played with that
Kept above1300 pace 105 cal
Above 1400 for 3x 2 min 51,50,49 cals… quads?
B. Floor was slick so done as power instead of split-285,290, 295×4
C. Done w 225 and ass bike
1:24,1:26,1:21,1:19,1:18
E. Training partner wanted to squat last? big mistake
205 bench 13:40 just moved through it HSPU took forever
D. 325,345,395
345×15
All the lifting today…fun stuff!!
I need to get a bike erg!! Looks like a fun days work!
Yeah man you should! Another fun machine to get destroyed on lol. Biking like that gets me excited for MNT bike season????
Played 1h of badminton to start the day so skipped A.
B. Started from 100kg(80%), finished with three sets at 112,5kg(90%), no misses
C. @80kg(65%). 2.05/1.25/1.20/1.23/1.21..cruised on the first set ?
D. 122,5/142,5/162,7/142,5kg(5reps)
E. 9.37 (82,5kg bw)
Fun ???
That looks like a fun day!
Lots of playing and good training!