FITNESS

Warm-Up.

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Followed by…

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang x 60 seconds (accumulate if needed)
Bear Crawl x 20 steps forward + 20 steps backward

Followed by…

Assault Bike x 60 seconds (70-75% perceived effort)

Followed by…

Plank Shoulder Taps x 30 seconds
Scapular Pull-Ups x 10-15 reps
Wall Climbs x 2-4 reps
Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Followed by…

Power Breathing Practice

Then…

Every 10 minutes, for 40 minutes (4 sets) for times:
1000 Meter Row
20 Dumbbell Box Step-Ups
10 Wall Walks
10 Strict Pull-Ups

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/Jumping Jacks
60 seconds of Bear Crawl
60 seconds of Alternating Scorpion Kicks
60 seconds of Alternating Pigeon Stretches
30 seconds of Single Leg Airplanes Each Leg
30-60 seconds of Wall Facing Handstand Hold
Rest 30 seconds

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

Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run OR 60 second Bike or Row at 80% Effort
20 Toes to Bar
10 Double Dumbbell Hang Cleans
10 Double Dumbbell Push Press

NO EQUIPMENT OPTIONS:
Toes to Bar – Substitute 30 Bicycles
Double Dumbbell Hang Cleans – Substitute Plank Kick Throughs with Hand Tap
Double Dumbbell Push Press – Substitute Push-Ups

When the running clock reaches 35:00, perform the following…

Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1: 30 seconds of Banded Pull-Aparts
Station 2: 30 seconds of Lateral Dumbbell Flys
Station 3: 10 Banded Lumberjacks Each Side
Station 4: 60 seconds of Flutter Kicks OR Hollow Hold
Station 5: Rest

NO EQUIPMENT SUGGESTIONS:
Banded Pull-Aparts – Substitute Bodyweight Bent-Over Reverse Flys
Lateral Dumbbell Flys – Substitute Plank Position Shoulder Taps
Banded Lumberjacks – Substitute 10 Side Plank Hip Bounces Each Side

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice – preferably hamstrings or calves)
2 minutes of Stretch # 2 (your second priority stretch of choice – preferably whichever you didn’t choose for stretch #1)
Rest 60 seconds

*During the stretching, try to focus on lowering your heart rate by breathing through your nose. Try to maintain a 4-second inhale and 4-second exhale throughout. Each time you exhale push further into the stretch.

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