PERFORMANCE
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…
Then…
Every 10 minutes, for 40 minutes (4 sets) for times:
1000 Meter Row
20 Box Jumps (24″/20″ – jump up, step down)
10 Wall Walks
5 Ring Muscle-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.
In the morning I did a sample dance workout that was about 35 mins.
Then, after work, I tackled today’s workout. Each round I got through all the wall walks with 30 secs or so to rest before hitting then rower again.
That was awesome. Is this programming sold to affiliates? If so, please email me more information
This was the workout that never ended.
I did 800 m runs instead of the row. I figured my shoulders wouldn’t work anymore if I tried to do wall walks and RMU and rowing.
8:39, 8:40, 8:23, 8:46
Those wall walks!
RMU – were from a box.
Done. I only got through 8-9 wall walks per round before I had to get back on the rower!
Limited equipment workout
Warmup done ✅
A. AMRAP 15 mins
300m run
20 v-ups
10 DB HC @22.5kg
10 PP @22.5kg
4rds
B. Done
C. Good bit of stretching on glutes and lower back
D. Double session tonight WOD and weightlifting
At home workout
15 min amrap
Run 300
20 toe to bar
10 dual db cleans 40s
10 push press 40s
4 rds