March 17, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Pec Activation with Pec Stick or Medicine Ball

Followed by…

Kettlebell Halos x 5 each direction

Followed by…

Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6

Then…

A.
“Chesticles”
Every minute, on the minute, until you can no longer complete a successful repetition:
Bench Press x 1 rep

Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.
Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.

Compare your results to December 16, 2020.

This workout is courtesy of Rob Orlando whom Tino was fortunate to work with on Strongman Seminars. Enjoy that sweet chest pump!

B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. Compare your results to December 16, 2020. If you haven’t done it before…can you get 80 reps in the 5 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…

Two sets of:
60 Second Run/Bike/Row
30 Seconds of Single Leg Ground to Sky Reaches per Leg
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Shoulder Plank Taps
30 Seconds of Alternating Reverse Lunges
30 Seconds of Air Squats
Rest 30 seconds

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps possible in 90 seconds of:
150 Foot Shuttle Run
20 Single Arm Overhead Dumbbell or Kettlebell Alternating Reverse Lunges
*Max Reps Hang Snatches in the remaining time

Rest 2:30 between sets and repeat for a total of SIX sets!

*Perform your hang snatches with a dumbbell, kettlebell, barbell or whatever you can use safely and have access to.

NO EQUIPMENT SUGGESTIONS:
Single Arm Overhead Dumbbell or Kettlebell Alternating Reverse Lunges – Substitute Bodyweight Alternating Lunges
Hang Snatches – Substitute Alternating Leg V-Ups

When the running clock reaches 42:00, perform the following…

Every minute, on the minute, for 8 minutes (4 sets) of:
Station 1: 10-15 Weighted OR Banded Hip Bridges
Station 2: 20-30 Banded Pull Aparts

NO EQUIPMENT SUGGESTIONS:
Banded Pull Aparts – Substitute Bodyweight Bent Over Reverse Flys

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.