PERFORMANCE
Warm-Up.
Two Sets of:
Kettlebell Halos x 5-7 each direction
Back Extension Hold x 45-60 seconds
Followed by…
Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6
Followed by…
Two Sets of:
6 Kettlebell Swings
2 Burpee Box Jump-Overs
Rest 30-60 seconds
Then…
For time:
400 Meter Run
40 Kettlebell Swings (24/16 kg)
20 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
30 Kettlebell Swings
15 Burpee Box Jump-Overs
400 Meter Run
20 Kettlebell Swings
10 Burpee Box Jump-Overs
400 Meter Run
10 Kettlebell Swings
5 Burpee Box Jump-Overs
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:
10 Sampson Pulses per leg
30 Second Plank Hold from Elbows
6 Side Plank Reach Throughs each side
Immediately followed by…
Three sets of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest
Rest 30 seconds
When the running clock reaches 18:00, perform the following…
Four rounds for time of:
400 Meter Run
20 Dumbbell Deadlifts
20 Jumping Lunges
NO EQUIPMENT SUGGESTIONS:
Dumbbell Deadlifts – Substitute Ground to Sky Reaches
When the running clock reaches 35:00, perform the following…
Three sets of:
30 seconds of Tempo Mountain Climbers @ 1111
30 second Hollow Hold
30 second Side Plank each side
Rest as needed
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
For time:
400 Meter Run
40 Kettlebell Swings (24/16 kg)
20 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
30 Kettlebell Swings
15 Burpee Box Jump-Overs
400 Meter Run
20 Kettlebell Swings
10 Burpee Box Jump-Overs
400 Meter Run
10 Kettlebell Swings
5 Burpee Box Jump-Overs
24:26
16:32
I don’t have a sturdy enough box, so I Substituted BBJO for burpee over KB.
#16KG KB
Not to brag, but it’s sunny and 50 here in AK. But don’t worry, summer lasts like 2.5 months here.
Did this outside to enjoy spring. Jumped onto a picnic bench.
17:00 flat. Had to atop to correct kids a fee times.
15:07*, 50 lb DB.
*im pretty sure this bench is only 20” or so, but still pretty stoked!
16:30
Warm up done with 53# KB – was a solid TGU for me.
17:28 Rx on main WOD. Nice steady pace and 7.5 mph on treadmill, with a push at the end.
Great workout, great work everyone!
Used 35# KB.
22:30 – 10 of those minutes were running. I did rest a lot during the burpee box jump overs; other than that, I’m not sure where else I could have chopped off time.
Done….had several interruptions and my phone/timer taken from me. No clue on time. Around 20 I would guess.
Done with 500m row and 60 lb kbs
18:48
It’s snowing 3-5” here today. Absolutely ridiculous!
40’ kbs
24” box
16:48
Warmup done ✅
A. KB work done @24kg
B. FT
400m run x4
40/30/20/10 KB swings @24kg
20/15/10/5 BBJO’s
16’57
Nice little sweat after that, the 400m runs felt like the recovery bit!
Nice work Al – you must have been cruising!