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.
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 15:00…
Complete as many rounds and reps as possible in 2 minutes of:
30Facing Line Jumps
20 Backpack Sumo Deadlifts
20 Alternating V-Ups
Rest 30 seconds, and then…
Complete as many rounds and reps as possible in 2 minutes of:
30 Lateral Line Jumps
20 Russian Backpack Swings
20 Hollow Rocks
Rest 30 seconds, and then repeat for a total of TWO sets through both portions.
This portion will take 10 minutes to complete.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Spend extra time today on recovery modalities, such as using NormaTec boots, the Hypervolt massage gun, Compex electrical stimulation, myofascial release techniques or anything else that will help you improve circulation to fatigued muscles and improve your recovery after Monday’s Murph session.
Coaches Note:
Today’s goal is to move nonstop with perfect repetitions for 2 minutes. Yesterday was a tough day for those of us who completed some version of “Murph,” so we are trying to allow for some good active recovery through movement.
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.
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold
Immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 15:00…
Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Dumbbell Deadlifts
20 Alternating V-Ups
Rest 30 seconds, and then…
Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Russian Dumbbell or Kettlebell Swings
20 Hollow Rocks
Rest 30 seconds, and then repeat for a total of TWO sets through both portions.
This portion will take 10 minutes to complete.
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Spend extra time today on recovery modalities, such as using NormaTec boots, the Hypervolt massage gun, Compex electrical stimulation, myofascial release techniques or anything else that will help you improve circulation to fatigued muscles and improve your recovery after Monday’s Murph session.
Coaches Note:
Today’s goal is to move nonstop with perfect repetitions for 2 minutes. Yesterday was a tough day for those of us who completed some version of “Murph,” so we are trying to allow for some good active recovery through movement.
Primary Training Session
A.
Every minute, on the minute, for 15 minutes:
Minute 1: 45 seconds of Assault Bike
Minute 2: 12-15 Burpees
Minute 3: 45 seconds of Rowing
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 20 minutes (10 sets):
Snatch High Pull + Snatch
*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch
*Sets 7-8 = @ 85-90% of 1-RM Snatch
*Sets 9-10 = @ 90-95% of 1-RM Snatch
C.
Every 2:30, for 10 minutes (4 sets):
Snatch Pull x 3 reps @ 105% of 1-RM Snatch
D.
Four rounds for time of:
90 Double-Unders
7 Muscle-Ups
5 Overhead Squats (205/135 lbs)
Compare results to April 21, 2020.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strength Accessory Option
A.
Build to today’s 1-RM Strict Pull-Up
(Goal is to increase weight on 2-RM established on May 12)
Followed by…
Five sets of:
3 Strict Pull-Ups @ 65% of today’s 1-RM
6 Strict Pull-Ups (unweighted)
Rest 90 seconds
B.
Four sets of:
Med Ball Rotating Side Toss (Right) x 10-15 reps
Immediately followed by…
Right Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Med Ball Side Rotating Side Toss (Left) x 10-15 reps
Immediately followed by…
Left Side Tall Kneeling ISO Anti-Rotation Hold x 30 seconds
Rest 30 seconds
Kettlebell Biceps Curls x 8 reps
Rest as needed
Strongman Accessory Option
A.
Every minute, on the minute, for 6 minutes:
5 Overhead Sandbag Tosses (75/50 lbs)
5 Max Effort Broad Jumps
Broad Jumps: Jump as far as you can and on each jump try to beat the distance from the previous one.
B.
Three sets of:
100-Foot Hand-Over-Hand Rope Pulls
(as heavy as possible)
100-Foot Sled Push
(as heavy as possible – no more than one stop per length)
Rest 2 minutes
*If you do not have access to a rope then perform two legless rope climbs from a seated position.
*If you don’t have access to a heavy sandbag perform a heavy front racked kettlebell carry.
C.
Four sets of:
30/22 Calorie Bike Erg or Assault Bike
10 Burpee Box Jump-Overs (30″/24″)
30/22 Calorie Row or Ski-Erg
100-Foot Sandbag Carry (Heavy)
Rest 3 minutes
D.
One set of:
600-Foot Prowler Sprint
(no stops, no walking)
Aerobic/Gymnastics Skills Option
A.
Handstand Balance Practice
Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.
B.
Five rounds for time of:
30/20 Calories of Assault Bike
2 Legless Rope Climbs from Seated
10 Strict Handstand Push-Ups to 4″/2″ Deficit
400 Meter Run
20 GHD Sit-Ups
20 Sandbag Squats (150/100 lbs)
A) Done
B) just built up to 185,
C) Done at 235
D) 15:53 last time 17:58
Awesome improvement Justin!!!
A. Every 5 minutes, for 15 minutes (3 sets): 25 Calorie Assault Bike 30 Calorie Row Breathe exclusively through your nose throughout this entire portion. Each set took me about 4:30 B. Every 2 minutes, for 20 minutes (10 sets): Snatch High Pull + Snatch + Overhead Squat *Sets 1-2 = @ 70% of 1-RM Snatch – 155 *Sets 3-4 = @ 75% of 1-RM Snatch – 165 *Sets 5-6 = @ 80% of 1-RM Snatch – 175 *Sets 7-8 = @ 85% of 1-RM Snatch – 185 *Sets 9-10 = @ 85-90% of 1-RM Snatch – 195 These felt… Read more »
The is for the update. Looks like things are continuing to move on the right direction. Keep up the good work!
A. Done
B. up to 105#
C. 130#
D. 13:54 ( 100# OHS – big weakness of mine, RMU the 4 Rounds split in 4 & 3)
Strength – A. Pull ups
Good to see we’re challenging you and working those weaknesses!
A. Done
B. 35…….50 kg
C. 60kg
D. 18:15
Strength Accessory Option
A. 25 kg – new PR
B. Done
I had a fall today, started twice and returned home after the first set. I thought about everything and returned after a few hours to do so. This training was very difficult for me, the last time I did it, the barbell fell off, I couldn’t handle it. Today all ohs were ub, it was more difficult for me MU, although they usually do not cause a problem, but I’m glad that I went through it.
Please listen to your body. More is not better. If you feel physically and mentally drained then take an extra day off. ITS OK!!
A done
B 90/100/110/120/125kg
Only missed the last set of 125kg
C
Done with 140kg
My hook grip hurts as hell now hahaha
D 10:14 (last time 10:46)
My body felt overall heavy today. So the workout felt a lot harder compared to last time. Squats hurted the most.
Mu went relatively easy. All the sets unbr also on the squats
Well considering you were tired to take 30 seconds off of an already fast time is solid! Great work!
Now to rest and recover!
Did yesterday´s: A) DONE B) FS at 80kg C) 1RM PC + PJ : @57.5 kg D) last time I did this conditioning I did HSPU instead of WB, since I did not have a WB. Today w/WB @9kg. I have 100 m uphill at the end of the run. Both rounds w/ unbroken DB snatch and air squats, WB sets of 10´s. last time: 20.36 min/ 21.44 min. today: first round: 18.36 min / secound round: 19.18 min total time: 44.18 min E) some accessorie and 3 sets w/ 10x db bench press @2×15 kg DB, + 10 dynamic… Read more »
Ouch finishing uphill is never fun. Jacking the heart rate up every time to finish a run off. Fantastic improvements on your workout!
it´s mentally hard, but happy with my score and push through this workout, it´s a really FUN one!
A.
Done
B.
60-85 kg
C.
103 kg
D.
15’10”
DU 53-37/90/90/43-45-2
MU 4-3/4-3/5-2/5-2
OHS 5/5/5/5 ( 90 kg)
21 aprile 12’40” but no MU ( kB swing 32 kg)
Strength Accessory Option
A. Done
B. Done
In the afternoon ABike gymnasts from yesterday’s
Should have retested with the same movements so you had a comparison!
How’s your body feeling after the qualifier?
yesterday they reopened the box in italy …. the last time a lot of effort was made to do oh, better today
very tired legs after qualifying
Consider cutting back the conditioning volume the day after a qualifier. Particularly if you plan on repeating it. Train smart and optimise performance!
Awesome news about your gum reopening!!! ? ??
ok. then today only a small ride on bike