Warm-Up.
*We offer a FREE Online Mind-Muscle Class on Mondays & Fridays at 9am Pacific.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Then…
A.
Five sets of:
Tempo Back Squat x 3 reps @ 8141
Rest as needed
Please note the extremely slow tempo – 8 seconds down, pause for 1 second in the bottom, then a slow 4-second ascent.
B.
For time:
40 Wall Ball Shots (20/14 lbs)
10 Calories of Assault Bike
30 Wall Ball Shots
20 Calories of Assault Bike
20 Wall Ball Shots
30 Calories of Assault Bike
10 Wall Ball Shots
40 Calories of Assault Bike
ALTERNATE AT-HOME WORKOUT OPTION – 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.
Two sets of:
60 second Run/Bike/Row/Jump Rope (any machine you have access to)
60 second Prone Plank Hold from Elbows
30 seconds of Alternating Arm Dumbbell Thrusters
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 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.
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-18/10-12 Calorie Assault Bike or Row
Station 2: 10-15 Dumbbell Thrusters
Station 3: 60 seconds of Max Reps Dumbbell Burpee Deadlifts
When the running clock reaches 27:00, perform the following…
Three rounds for time of:
15/10 Calorie Assault Bike or Row
10 Dumbbell Thrusters
10 Dumbbell Burpee Deadlifts
Time Cap = 10:00
When the running clock reaches 40:00, perform the following…
Every 90 seconds, for 12 minutes (2 sets) of:
Station 1: 45 seconds of Good Mornings
Station 2: 30 seconds of Single-Arm Dumbbell Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Weighted Prone Plank Hold
Upon the completion of part C, begin part D…
Followed by…
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 (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. At tempo
135/155/175/195/215
Didn’t know where to begin with these. Somehow first set was just as uncomfortable as the last.
B. On the erg 14:15
A. These were yucky!
95, 115, 125, 135, 145
B. Had to sub plate thrusters for Wallballs.
11:22 – lost track on the set of 30 thrusters so I did an extra 5 in the round of 10 just in case. ??
My heart nearly failed me on the 40 cals!
A-
135-185-205-225-235.
B-
9:20 With a row
A. Tempo squats x 3 @8141 140#
I didn’t know how the tempo would affect me so I stayed pretty light
B. Substituted row for bike since I don’t have a bike at home. 17:12
Cash Out: 3×15 GHD hip extension
Good workout day!
I would be surprised if anyone has done this crazy tempo before! 140 is legit! Great job today!
Thanks. It was fun.
Yesterdays
A. Unsupported seated strict press x 2-3
55#x3, 65×3, 75×3, 80×2, 80×2, 80×2 (attempted 85# but failed)
B. AMRAP in 12:00 – 5 Rounds + 14 reps
4 Kipping C2B + 4 UB strict Ring Dips
8 Kipping T2B – All UB (YAY)
12 DB PP – UB/UB/UB/8,4/8,4
C. Travis’ ab workout # 12
3 Sets
Breakdance w/ push up x 60s
Hand Plank Arch/Hollow x 10
Hollow Roll to Tuck Up x 10
Rev Snow Angels x 20
Rest 2 min
***This was tough…the shoulders were smoked and I’m not coordinated enough for breakdancing….
A. Tempo Squats 8141
115, 125, 135, 145, 160
B. Rx 24:05
3:34, 5:42, 7:07, 7:41 – these times were obscene
I’ll bet I spent close to 20 minutes pedaling the bike.
Turns out, the batteries in the Airdyne were about dead and the calorie counter was counting at maybe 1/2 the normal rate. Wish I’d thought of that before all the unnecessary suffering!
That’s a lot of pedaling Nathan..but way to stick it out and finish!!
Nooooooooooo! An Airdyne nightmare brought to life!!
I set a time cap of 25 minutes not thinking I’d be even close to that and I damn near time capped. It wasn’t fun, but I’m glad I didn’t quit.
That sucks Ssooooo bad! Great job for not throwing i. The towel!
A. Tempo 8141 x 3 back squat
145-175-205
Temp 4141 x 3
225-255
B. 20 lb dps
40 thrusters run 200m
30 thrusters run 200m
20 thrusters run 350m
10 thrusters run 500m
Time 9:37
I like your aggression on the tempo squats!
For realzzzz!
A. Worked up to 115kg
That slow tempo definitely puts a different perspective on it!!!
B. For time
8’20
Cardio done on grinding machine (hand bike)
Just did an easy paced active recovery wod:
Assault bike 130 cals
Row: 130 cals
Run easy pace: 15 min
Took me about 30 min and a bit.
Good one!!
Thanks much for the tip Michele! I needed this
That’s a pretty fast paced recovery day Patrik…I’m ready for a rest day just think about it.
? it was all in zone 1 Candy 🙂