January 2, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Then…

A.
For max reps (or calories):
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24″/20″)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds
60 seconds of Double-Unders
Rest 60 seconds
60 seconds of Front Squats (135/95 lbs)
Rest 60 seconds
60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Assault Bike x 65-70% of Calories Achieved in 60 seconds
Minute 2 – Burpee Box Jump-Overs x 65-70% of Reps Achieved in 60 seconds
Minute 3 – Toes to Bar x 65-70% of Reps Achieved in 60 seconds
Minute 4 – Double-Unders x 65-70% of Reps Achieved in 60 seconds
Minute 5 – Front Squats x 65-70% of Reps Achieved in 60 seconds
Minute 6 – Push-Ups x 65-70% of Reps Achieved in 60 seconds

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.

Complete the following…

Run, Bike, Row, Jog, or Walk for 30-60 Minutes at a 70-75% Effort.

*Goal is to nasal breathe the entire time and go further than you did last Saturday!