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…

A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Kettlebell Swings

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:
200 Meter Jog
100-Foot Single-Arm Overhead Carry Per Arm
10 Right Arm Suitcase Deadlifts
100-Foot Right Arm Suitcase Carry
10 Left Arm Suitcase Deadlifts
100-Foot Left Arm Suitcase Carry
30 Seconds of Side Planks Per Side
60 Seconds of Alternating Scorpion Kicks

NO EQUIPMENT SUGGESTIONS:
Single Arm Overhead Carry – Substitute 30-60 Second Nose to Wall Handstand Hold
Suitcase Deadlifts – Substitute Alternating Single Leg Airplanes
Suitcase Carry – Substitute Side Plank Reach Throughs

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

Three sets of:
*Max Reps of Line Jumps while holding your breath.
Rest 90 seconds

*Each set will begin with 5 powerful breaths. On the fifth power breath, hold the inhale, perform as many line jumps as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.

When the running clock reaches 21:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
15/12 Calorie Bike or Row
10 Dumbbell Deadlifts
16-20 Dumbbell Box Step Overs
10 Dumbbell Deadlifts
15/12 Calorie Bike or Row

NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 200 Meter Run
Dumbbell Deadlifts – Substitute V-Ups
Dumbbell Box Step Overs – Substitute Alternating Cossack Squats

When the running clock reaches 44:00, perform the following…

Two sets of:
10-15 Bodyweight Triceps Extensions
15-20 Alternating Weighted Front Raises
10-15 Biceps Curls
Rest as needed

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.

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