At Home Workout (No Equipment)
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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 Jumping Jacks or High Knee Jog in Place
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Alternating Shoulder Taps in
10 Burpee Tuck Jumps
When the running clock reaches 15:00, perform the following…
Four sets of:
60 seconds of Wide-Stance Air Squats @ 22X1
60 seconds of Superman Hold
60 seconds of Reverse Snow Angels @ 2222 Tempo
Rest 60 seconds
When the running clock reaches 35:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
30 Russian Twists
12 Alternating Jumping Lunges
9 Bodyweight Hip Bridges
6 Burpees
When the running clock reaches 50:00, perform the following…
Four sets of:
8 Divebomber Push-Ups
Rest 30 seconds
immediately followed by….
Four sets, for max reps, of:
Wide-Grip Push-Ups
Rest 30 seconds
immediately followed by….
Four sets of:
30 second Bodyweight Bat Wing Hold
Rest 30 seconds
immediately followed by….
Four sets of:
8 Sit Ups
Rest 20 seconds
At Home Workout (Limited Equipment)
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. Click here for the full workout briefing.
When the clock starts, perform…
Two sets of:
60 seconds of Assault Bike or Row
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Farmer’s Hold
10 Dumbbell Burpee Deadlifts
When the running clock reaches 15:00, perform the following…
Four sets of:
60 seconds Monster Walk
60 seconds Banded Good Mornings
60 seconds of Banded Face Pulls
Rest 60 seconds
When the running clock reaches 35:00, perform the following…
Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calorie Assault Bike, Row, Ski Erg or Run
1 Round of “DT”*
*”DT” is a complex of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Choose a weight that possible for you to perform the first few rounds unbroken. Typically “DT” is performed with a barbell at 155lbs/105lbs. You may use dumbbells, kettlebells, sandbags, loaded backpacks or any other object that you can safely perform these ranges of motion with.
When the running clock reaches 50:00, perform the following…
Four sets of:
8 Dumbbell Bench (moderate weight)
Rest 30 seconds
immediately followed by….
Four sets for max reps of:
Unbroken Push-ups
Rest 30 seconds
immediately followed by….
Four sets of:
8 Dumbbell Reverse Flys
Rest 30 seconds
immediately followed by….
Four sets of:
8 Sit Ups
Rest 20 seconds
Primary Session
A.
Four sets of
5 Depth Jumps with Vertical Take-Off
15 second Assault Bike Sprint
Rest 60 seconds
B.
Build quickly to 85% of your 1-RM Clean & Jerk, and then…
For time:
15 Clean & Jerks @ 85% of 1-RM
Please note your time and the weight used.
C.
Ten sets of:
Back Squat x 2-3 reps
(all sets performed between 90-95% 1RM)
Rest 3 minutes between sets.
D.
“Pietkiewicz Power”
Every 5 minutes, for 25 minutes (five sets) for max calories:
60 seconds of Assault Bike*
*For every calorie under 40/28 calories, perform 3 burpees during the four minutes of rest. So if a male athlete completed 35 calories in 60 seconds, he will perform 15 burpees during the 4 minutes of rest.
Score is total burpees. Goal is lowest burpee score.
PLEASE NOTE…These are aggressive calorie counts so if you know you will not be able to hit more than 35/25 calories for at least 1-2 sets then please adjust. A good scale would be 35/25 or 30/20 calories.
Compare results to February 15, 2020.
E.
Three sets of:
5-7 Wide Grip Weighted Pull-Ups
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
6-8 Bent Over Barbell Row @ 2011
50-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Max Strict Pull-Ups
Rest 2 minutes
Main session with limited equipment
A. Dine with 55# db squat jumps
D. Pietkiewicz Power with echo bike and goal of 32 cal
30/6 27/15 27/15 26/18 25/21
That workout is nuts
Fun stuff thanks Tino!
Improvement on “ Pietkiewicz”?
Limited equipment option
Warm up ✅
6 rds of DT using 35# dumbbells and double unders
Bench used 35#
12 pushups for each round why was that so hard haha
Used 3# db for reverse flues and did 16 reps
Used 35# db and did weighted sit ups
Went for a run roughly 1.5 miles
??
A. Done B. 4:15 @ 96Kg(80%); felt really heavy and body didn’t feel good: lighted headed and tingly. C. Did warmup up to 150Kg(79%) but continued to feel terrible. The weight was really heavy, still feeling lightheaded and tingly. Opted to stop today’s workout here rather than risking injury. I’ll hydrate, eat, and rest. Not sure what happened. Felt good when I woke up and looking forward to today. Just feel really off, not sick, just off. A bit disappointing, b/c I was looking forward to today. I may rest and see how I feel later and try again; if… Read more »
Best rest and look after yourself. Hope you feel better tomorrow and are able to get a good session in!
A) done
B) yessss!!!! ?? 3:07 Rx (155 #)
C) 225 felt pretty good today
D) this one again ? used 20 echo, 15 burpees
E) done
Thanks Tino!! Hope your day was awesome!
You’re favourite right?!?
Mmm. Yes. That’s the word. ? it’s good for me tho.
Loved the c&j’s tho!!
Done!! B: 7.58 @67.5kg
How did C, D and E go?
C was fun as my legs where jelly from the cleans, and d and e I loved was pretty much hitting 6 burpees each round
A) done
B) 85% (102kg) 5:55 minutes
C) 9 sets 154 kg (90%) x 2 rep// 1 sets 160 kg (95%) x 3 rep
D) Use rower because it did not have an air bike, do 28 calories per round, 9 burpees total.
E) done
Good job just making do with what you have! Good thing you didnt have to do too many burpees. Rowing and burpees is a tough combo
A. Two sets of: 60 Jumping Jacks or High Knee Jog in Place 10 Bird Dogs each side 60 seconds of Bottom of Air Squat Hold 10 Russian Baby Makers 60 second Alternating Shoulder Taps 10 Burpee Tuck Jumps B. Four sets of: 60 seconds Monster Walk 60 seconds Banded Good Mornings 60 seconds of Banded Face Pulls Rest 60 seconds C. Complete as many rounds and reps as possible in 10 minutes of: 30 Russian Twists @ 10 kg db 12 Alternating Jumping Lunges 9 Bodyweight Hip Bridges 6 Burpees Score: 6 rounds D1. Four sets of: 8 Single… Read more »
Crushed part C! That is a lot of russian twists to get in there
Main session from home: had to move the gym a few weeks ago but now have some sort of system. A: ✔️ Solid warm up B: 95, 125, 135, 165, 175 B1: Done at 185 Time: 5:15. Should have pushed harder C: No rack for squats yet. Did 135 for two sets of 25. Kept a good weight to be able to pull it from the floor and get it to my back D: Scaled to 35 cals: 35, 35, 35, 33 +6 burpees, 31 +12 burpees E: Added 15# DB for pull ups. Went 4+3 Had to get creative… Read more »
That is some good functional fitness right there!
A. Done
B. 8.03 at 67.5kg literally had to drag my ass through this in my back garden.
C. 97.5kg which is 85% felt like 95%!
D. This workout is NASTY! Aimed for 20cals did 42 burpees.
E. Done with SA suitcase hold 30/30 with 32kg as no sandbag.
Great job! Solid day and finishing off a Friday right
Howdy! Speaking from my tomb now…
A. Done.
B. Done at 217, 5:24.
C. Done at 374 lbs. Last four rounds had to do singles… ?
D. Has anyone done this BS on an echo bike?!? ? scaled to 30 cals (should have scalded to 2!): 30/0-28/6-22/24-20/30-22/24. Had to have our bucket “Phil” by my side…
E. Done (and done!).
Have a great day! Stay safe!
haha I just commented below on the difference with the echo bike. Definitely a little different from using the assault bike but still a fun variation?
The echo bike is suited more toward an aerobic athlete and rewards sustained effort whereas the assault bike suits a power athlete and reward more for power output.
So in my case I’m screwed either way…??♂️??♂️??
A. Warmup done
B. Clean + Jerk up to 125# then 15 for time = 4:38
C. Back squats @ 180 across
D. Scaled to 25/18 echo bike cals (why do these feel harder than an assault bike?). 16(6), 17(3), 14(12), 15(9), 16(6) = 36 burpees. This was atrocious. I tried Tino’s tapering method and it work well except for 0:40-1:00. Ouch.
E. It’s the freaking weekend baby!
its a different beast. The echo bike is suited more toward an aerobic athlete and rewards sustained effort whereas the assault bike suits a power athlete and reward more for power output.
Workout (Limited Equipment) Two sets of: 60 seconds Mountain Climbers instead of Assault Bike or Row 10 Bird Dogs each side 60 seconds of Bottom of Air Squat Hold 10 Russian Baby Makers 60 second Farmer’s Hold 10 Dumbbell (10 Kg) Burpee Deadlifts Four sets of: 60 seconds Monster Walk (purple band) 60 seconds Banded Good Mornings (purple Band) 60 seconds of Banded Face Pulls (red band) Rest 60 seconds No Assault bike so: DU (thanks for the advice Hunter) First time in my life 61 unbroken DU!!!!! Yeah (infront of the house next to the main street in the… Read more »
Dialing in that training and nutrition. Awesome to see you controlling the things you can control!
Hello!! A) Done with Echo Bike B) 4:01 with 100lb (85%) C) First time doing Back Squat with full range of motion since February. Did 10 sets of 3 reps @ 143lb (75%) D) Scaled to 20 cal Echo Bike : 18/6 – 15/15 – 14/18 – 13/21 – 13/21 Total: 93 burpees ☠️???. I’m happy with this since I’m still recovering from the ? and I wasn’t sure if I could finish all the rounds. Last time I didn’t do this one because I was on the acute fase of the Baker’s Cyst and out of training. E) Done… Read more »
Jeez, seems like you can never hit this one healthy. I’ll just have to program it again 🙂
?? I thought the same when I‘d looked at the program yesterday! “ I’ll need to do this again ?”. I blame 2020 ??… it has been a very challenging year so far, but we will get through this!
Did the Limited Equipment Option.
A. Done.
B. Done.
C. Substituted 60 Mountain Climbers for AB. Used a 40# DB. Managed 4 rounds + 60 Mountain Climbers + 12 DLs + 7 Hang Power Cleans.
D. Done. Used a 40# DB for SA Bench Press and 30# KB for SA Reverse Flys. Push-ups: 5, 8, 6, 7.
I bet those shoulders were burning!
Man, that was fun!!
A. Done. Don’t have a bike so I just sprinted for 15 seconds
B. 85lbs for my 85%. Completed 15 reps in 6:21.
C. 115lbs for my 95% back squat
D. Done 5 rounds of DT at 65lbs.
E. Done. But I done 5 Banded Wide Grip pull-ups and 3 banded strict max effort pull-ups
Solid work on DT Amber!
What can I do instead of the Assault bike ?? Can I run instead??
I would like to do the primary session but no A-Bike. Can I also mix the both WODs (limited equipment and add the BSQ from the main session in addition to it?
With no assault bike you might like performing the limited equipment option and switching that bike out for either 75 Double Unders or a 150 Meter Run. You can still hit the back squats of course with that
perfect!! Thanks your comment just came to the right time.. I am just there 🙂 Thanks a lot!!!!
First workout logged (I’m new to this)
Limited Equipment Workout:
DT 10 min:
3 complete rounds
#65 BB
double unders x 10 (wanted the practice today)
Awesome work! The best way to get better at double unders is a little bit every day
A. Skipped this, haven’t got enough sleep in two nights. B. Built up to 45kg, but did not do the 15 reps for time, since it was a bit heavy and I needed to work on my technique. C. Started at 50kg and stopped at 60kg for the last 5 sets. D. Decided to scale to 15 cal air bike, and had to do 6 burpees each round (I got 13 cal). E. Did not do weighted pull-ups since I wasn’t in a good shape today. Used a 55kg D-ball, but could probably had gone heavier. 35kg on the BB… Read more »
Way to get done what you can get done. Get some good rest tonight!
Total mental midget this morning. Got buried physically and mentally. Just one of those morning. It’s happens
A. Done
B. W/275 12:08 meh
C. 420 2×10 grinded through every one of these…felt super heavy. Proud of myself for pushing through these. Wanted to quit like 4 sets in?
D. Tomorrow. Wasn’t happening today.
E. Done. 20# wall ball for weighted pull ups. 50lb dbs for row 11,10,10 strict pull ups
Onward! Good to see you still made it into the gym and got a session in. That’s the most important part!
Primary Session
A) ✅ fun!
B) ?5:02 @130# (bodyweight)
C) 195# (worked at 90% today based on feel) 3×3 and then 7×2
D) rower access only with goal of 20cal … only 6 total burpees!
E) did not get to