PERFORMANCE
Warm-Up.
Followed by…
One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Followed by…
Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps
Followed by…
Three sets of:
Assault Bike x 20 seconds at workout pace
Deadlift x 5-7 reps
Rest 30-60 seconds
*Working up to the weight you want to use in Part A.
Then…
A.
For time:
50/40 Calories of Rowing on Concept 2
40 Deadlifts (225/155 lbs)
50/40 Calories of Rowing on Concept 2
B.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND 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…
Three sets of:
60 Second Run/Bike/Row
15 seconds of Right Leg Hops
15 seconds of Left Leg Hops
30 seconds of Side Plank Hip Bounces per Side
Rest 30 seconds
60 seconds of Side Shuffles
Rest 30 seconds
60 seconds of Alternating Scorpion Kicks
Rest 60 seconds
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 2 minutes of:
200-Foot Side Shuffle (10-foot increments)
15 V-Ups
Max Reps of Kettlebell Swings in the Remaining Time
Rest 60 seconds between sets, and repeat for a total of FIVE sets.
NO EQUIPMENT SUGGESTIONS:
Kettlebell Swings – Substitute Burpee Jump Backs
When the running clock reaches 40:00, perform the following…
Complete as many rounds and reps as possible in 12 minutes (performed at 70-75% effort) of:
5 Strict Pull-Ups OR Bent-Over Rows
10 Dumbbell or Kettlebell Floor Presses
15 Biceps Curls
20 Overhead Triceps Extensions
25 Flutter Kicks each leg
NO EQUIPMENT SUGGESTIONS:
Strict Pull-Ups – Substitute Bodyweight Bent Over Reverse Flys
Dumbbell or Kettlebell Floor Presses – Substitute Tempo Push-Ups @ 1111
Biceps Curls – Substitute Towel Curls
Overhead Triceps Extensions – Substitute Bodyweight Triceps Extensions
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. 8:03 Rx
B. Done with 65# since I wasn’t sure I was doing them right. All good.
A. 9:56 Rx. Feeling a bit sluggish today – was tough.
B. Done with 165, 185, 225
A. 7:16
B. Didn’t do this. Did 3×20 kb swings (24kg) instead. Happy Friday everybody!
Awesome ????
Love this WU ????????❤
A. For Time – RX 9:36
40 cal Row – 3:00
40 DL @ 155# – 12/10/10/8
40 Cal Row – 3:07
***This is 32s PR
B. 3 Rounds for Quality
BB Hip Thrusts x 8 @ 2112 + 30s Hold – 135#
Leg Pres x 8 @ 435# (hip width, narrow, wide)
GHD Hip ext x 8 + 30s Hold
***Love the fire in the glutes! Bikini season ready!
A. 8:35
B. 3 rounds (NFT) of:
12 Sliding Hamstring Curls
12 GHDs
12 Deficit Push Ups
Only time for A
Run 800
40 dl 225
Run 800
13:21
For those who like to track past performance, we did part A back on Apr 10 (as part B) and Oct 2, 2020 (as part A)
A:
No rower so had to sub with 80 KB Sumo DL High Pull @ 50# > 8:35
B:
@ 185# for 9 seconds, 7 seconds, 7 seconds
Longest 7 – 9 seconds of my life (prob worse than L-sits) followed by the fastest 2:00 ever… glutes should be quite painful this wknd
Have a great wknd all
Local box workout done
A. DL
4×5 touch and go’s @130kg
B. AMRAP 12 mins
5 DL’s
5 hang power cleans
5 front squats
5 down ups over the bar
Rd 1-3 30kg, 4-6 42.5kg, 7-9 55 kg
9 rds
Looks like you are impressing those at the local box Al..hope you are learning lots and having FUN!
Thanks Candy! Definitely learning loads of little tips here and there for sure, especially in the weightlifting department!
8’57 Rx , 15 weeks postpartum. Severely sleep deprived ????
That’s really impressive for being sleep deprived and 15 wks… congrats btw!!
Thank you ! It’s just good to keep moving ????
Holy hell Charlotte.that is an amazing time! I saw this prior to starting and thought “well I should be able to get the rows done in that amount of time????????” Keep up the good work!
Thank you. How did you do ?
Way to go! Nice job putting in the work even though you’re tired. Motherhood…my youngest is 5 and I’m still exhausted ????
Oh gosh tell me about it. This little one is my 4th one. Motherhood sure is tiring . But we have to keep smashing it ????????