PERFORMANCE
Warm-Up.
Banded Perfect Stretch x 45-60 seconds per side
Followed by…
Accumulate 5 reps per side completing alternating windmills without weight. Hold each rep for a couple of seconds by bracing into it and actively reaching. Then exhale through the nose and stretch deeper into the rotation. Hold this new position for one more inhale + exhale through your nose.
Followed by …
Plank with Forward Reach x 10 reps per side
Plank with Lateral Reach x 10 reps per side
Followed by…
Three sets of at 70-75% effort of:
3-5 Supinated-Grip Pull-Ups @ 3011
10 Tempo Med-Ball Squats @ 4242
7-10 Strict Pull-Ups
20 Air Squats
Rest 2 minutes
Then…
In teams of two, complete the following for time:
2000 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters (50/35 lbs)
80 Toes to Bar
40 Strict Pull-Ups
20 Strict Handstand Push-Ups
Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the fun, switch every 400 Meters. Partition the rest of the repetitions however you deem best.
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 running clock starts, peform…
Three to four sets at increasing intensity of:
60 Double-Unders
40 Air Squats
20 Down Ups
400 Meter Run
20 Down Ups
40 Air Squats
60 Double-Unders
Rest 3 minutes between sets
NO EQUIPMENT SUGGESTIONS:
Double-Unders – Substitute Running Man Line Jumps
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.
When the WU seems like the workout..you know you’re in trouble 😮 Todays WOD done solo as E10M for 40min 500m Row – 2:17 / 2:17 / 2:22 / 2:25 400m Run – 2:18 / 2:21 / 2:18 / 2:13 (glad to run outside sunny and 55* in NY) 30 SA DB Thrusters # 20″ – 15 / 15 each arm 20 T2B – 15/5 rounds 1-3 then UB last round 10 Strict Pull Ups – 3/3/2/2 rounds 1-3 then 5/2/1/1/1 last round 5 Strict HSPU – UB with Abmat under head Round times – 9:14 / 9:12 / 9:09… Read more »
I took another look at the warmup and I can see how that was the first metcon! I like how you reorganized this metcon too. I may have to copy the approach tomorrow.
Thanx Mike…I’m starting to realize that every workout doesn’t have to be the fastest or a PB. Sometimes it has to be about quality work. Looking at this workout in a whole seemed extreme…but breaking it down and focusing on each movement in the moment really made it a great workout that I didn’t walk away from feeling like I was just run over.
Yesterday’s workout
50 rower cals
40 225 deadlifts (16/10/8/6)
50 rower cals
8:18
B. Hip thrusts and hold at 185, 215, 215
C. 8 min emom
8 strict ring dips
30 second lsit hang from pull-up bar
D. Travis’s core workout 5
I have to get ready for the pool! I know that’s primarily diet related…it’s fun to get the work in though!
Outstanding work Mike. Those heavy hip thrusts with the hold 🔥💯!!
Did 3 rounds of the alternate today – great way to start the day. ~9, 7:40, 7:02
Did with my 14 year old son, I did Rx he did the row the runs he did the thrusters with 4kg , he did knees to elbows he then did half of the strict pull ups and the strict hspu 💪
23:17
15 weeks postpartum, toes to bar got hard towards the end 🤦🏻♀️
Great workout , thanks Invictus 💪
Wow Charlotte you and your son KILLED this workout! NO possible way to even come close to that time for this old lady!
Old ?? Not at all!! How old are you ? Age is nothing but a number !! I’m 38 now. Well into the masters haha
You are right…age is a number! I’ll be 50 in 6 months…but in the BEST shape and health of my life!!
Great work Charlotte! It’s great to have you posting too.
Thanks Mike