FITNESS
Warm-Up.
“Mind Muscle” Hip Hinging Warm-Up
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest 30 seconds
Hold in Ring Support x 20-30 seconds
Rest as needed
Then…
A.
Four sets of:
Dumbbell Death March x 16-20 reps @ 3011
Rest 60 seconds
Goblet Squat x 8 reps @ 3211
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings
Compare results with May 7, 2020.
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
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.
Five rounds for time of:
400 Meter Run
50 Double-Unders
10-Foot Forward Bear Crawl
10-Foot Reverse Bear Crawl
10-Foot Forward Bear Crawl
10-Foot Reverse Bear Crawl
Time Cap = 25 minutes
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!
Love these wods. Out of curiosity, yesterday there was bench press and today there are dips and pushups. Traditional thinking has me wondering about rest days between muscle groups that have been targeted so surprised to see this. Would love to understand the rationale! My chest is also sore so secretly don’t want to do ring dips or PUs. (shhhhhhh!)
Great question! We are in a pressing focus right now so you will likely see it almost daily. It’s more of a lactic threshold approach. Plus, CJ thinks that most people suck at push-ups. 🙂 But if your body (not your mindset) is telling you you that you need a rest day from pressing, you can always sub in something else today!