PERFORMANCE
Warm-Up.
Three Sets:
20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)
10 seconds rest
20 seconds of Single-Arm Plank (right)
10 seconds rest
20 seconds of Hold in Bottom of Squat
10 seconds rest
20 seconds of Single-Arm Plank (left)
10 seconds rest
20 seconds of Assault Bike (build in intensity each set)
10 seconds rest
Then…
Every 8 minutes, for 40 minutes (5 sets) for times:
500 Meter Row
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.
Compare your results to October 28, 2020.
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…
Complete as many rounds and reps as possible in 10 minutes of:
100 Meter Jog
10 Deep Lunge Mountain Climbers
10 Divebomber Push-Ups
10 Russian Baby Makers
10 Lateral Shuffles
*Perform at 70-75%, preferably breathing through your nose throughout.
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 30 minutes of:
300 Meter Run
20 Air Squats
15 Box Jumps
10 Gorilla Rows
10 Plank Kick-Throughs With Hand Tap
NO EQUIPMENT SUGGESTIONS:
Box Jumps – Substitute Tuck Jumps
Gorilla Rows – Substitute 30 Second Plank Hold
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
*Use the “Mind Muscle” Video Playlist for ideas!
Round times as prescribed – 6:20, 5:59, 6:08, 6:00, 6:13
5:36, 5:33, 5:25, 5:29, 5:28
27:31
Travis Core Workout 3
Did the art home version. Very challenging and left me flat out.
A. 10 min AMRAP
4 + run.
B. 30 min AMRAP
Wanted to stop halfway through. Kept plugging away.
7 + run.
Day +9
Rd 1 – 23 14#wb / 1 min rest
Rd 2-4 15 14#wb / 1 min rest
Rd 5 16 14#wb
Limited equipment workout ????
A. AMRAP 10 mins
100 Meter Jog
10 Deep Lunge Mountain Climbers
10 Divebomber Push-Ups
10 Russian Baby Makers
10 Lateral Shuffles
4rds
B. AMRAP 30 mins
300 Meter Run
20 Air Squats
15 Box Jumps
10 Gorilla Rows
10 Plank Kick-Throughs With Hand Tap
8+ 300m run