October 2, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Half-Kneeling Kettlebell Windmill x 5 reps each side slow & controlled
Banded Hamstring Pulses x 30 seconds per side
Thoracic Iso Holds x 10 reps

Followed by…

Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges

Followed by…

60 Seconds Russian Kettlebell Swings (light)

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

Compare results with April 10, 2020.

B.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts x 25 reps @ 1010
Rest 45 seconds

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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 Seconds Run/Bike/Row
60 Seconds Plank Hold From Elbows
60 Seconds Downward Dog Stretch

Followed by…

Two sets of:
100 Meter Farmer Carry
30 Seconds of Banded OR Bodyweight Good Mornings
30-60 Seconds Nose to Wall Handstand Hold

Followed by…

Two sets of:
10 Deadlifts
5 Strict Handstand Push-Ups
Rest 30 Seconds between sets

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

For time:
42 Dumbbell Deadlifts
21 Strict Handstand Push-Ups
30 Dumbbell Deadlifts
15 Strict Handstand Push-Ups
18 Dumbbell Deadlifts
9 Strict Handstand Push-Ups

When the running clock reaches 40:00, perform the following…

Three sets of:
20-30 Banded Biceps Curls
Max Hold at the Top of a Banded Biceps Curl
Rest 1-2 Minutes between sets

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.