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
Then…
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
Rest as needed
B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio
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…
Every minute, on the minute, for 15 minutes:
Minute 1: 12 Reverse Lunge to Cossack Squats (6 each side)
Minute 2: 45 Second Push-Up Plank Hold
Minute 3: 5 Inchworms + 10 Ground to Sky Reaches
When the running clock reaches 18:00, perform the following…
Complete as many rounds and reps as possible in five minutes of:
Run 200 Meters
10 Dumbbell Deadlfits
10 Dumbbell Hang Cleans
10 Dumbbell Front Squats
NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Substitute Alternating Single Leg Airplanes
Dumbbell Hang Cleans – Substitute Burpee Jump Backs
Dumbbell Front Squats – Substitute Jumping Air Squats
When the running clock reaches 25:00, perform the following…
Complete for time:
Run 200 Meters
40 Dumbbell Deadlifts
Run 200 Meters
30 Dumbbell Hang Cleans
Run 200 Meters
20 Hang Dumbbell Front Squats
NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Substitute Alternating Single Leg Airplanes
Dumbbell Hang Cleans – Substitute Burpee Jump Backs
Dumbbell Front Squats – Substitute Jumping Air Squats
When the running clock reaches 45:00, perform the following…
Three sets of:
30 Second Hollow Hold
Rest 30 seconds
30 Second Superman Hold
Rest 30 seconds
If this gets to hard to maintain position, just hold the position without rocking.
A. Deadlift
8×205, 6×245, 4×285, 2×305, 3×340
B. 5:44, 5:50 w/55# dbs
A. 215#, 255, 295, 320, 365 (based on 435#)
B. 6:43, 6:17 with 50# DB stationary lunges
TTB 10/5/5, 14/6
Lunges 20/20, 20/14/6
A. Deadlifts
135-160-185-200-225# (based on 265#)
B.
Used 35# DBs instead of KBs
7:32, 7:11
Rowing was 2:24-2:28. TTB in sets of 5 and lunges were stationary because of my knee not cooperating and in small sets.
A. Up to 335 lb
B. Done with 30 vups and 44 lb kb lunges. No rest to save time.
13:33
5k row done with warmup, metcon, and cool down. Day 14/25
A. 145, 165, 185, 205, 225
B. 1 set only with 25#kb. Time not kept. None left.
Cheers everyone.
A. 8×135#/6×165/4×195/2×205/2×235
B. 5:42/5:41- lunges done with 35# dbs- holy grip!
Nice work and I’ll second the holy grip comment!
Did the limited equipment workout first thing but forgot to post!
Warmup done ✅
A. AMRAP 5 mins
50 DU’s
10 DB DL’s @2×22.5kg
10 DB hang cleans
10 FS
1 rd + DU’s
B. FT
50 DU’s
40 DB DL’s @2×22.5kg
50 DU’s
30 DB HC
50 DU’s
20 FS
10’10
Hang cleans were definitely the sticking point for this workout!!
Love this WU..but will it ever not ?????
Lots of extra mobility today!
A. Deadlift – based off 250#
125×8, 150×6, 175×4, 190×2, 215×2
B. 2 Sets for times – RX
Row 600m – 2:43 both sets
20 T2B – UB both sets
40 Walking lunges @ 16kg – 24/16 both sets
6:03 / 5:48 = 17:54 total time with rest
I can’t believe you held on for the 20 ttb then did those big sets of lunges! You’ve got a strong grip! My hands were dying.
Nice work Candy!
A. DL to 275 lb
B. Subbed 800m run & 1.5 pood kb goblet lunges
9:15
8:30
A) from 85 to 145kg
B) 19’16” (6’32” 1°round)