April 28, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Row for 60 seconds at 60-70% effort

Followed by…

Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Row for 60 seconds at 75-85% effort

Followed by…

Every 60 seconds, for 4 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 –  Burpee Pull-Ups x 30 seconds effort

Followed by…

Row for 60 seconds at 90+% effort

Then…

A.
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest

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, perform…

Two sets of:
60 seconds of Bike or Row
30 seconds of Inchworms
30 seconds of Alternating Lateral Shoulder Taps
30 seconds of Russian Baby Makers
30 seconds of Bottom of Squat Hold
30 seconds of Plank Hold
30 seconds of Superman Hold
30 seconds of Rest

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

Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 8-10 Right Leg Bulgarian Split Squats @ 2111*
Station 2: 8-10 Left Leg Bulgarian Split Squats @ 2111*
Station 3: 8-10 Towel Slide Hamstring Curls

*Add weight if capable.

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

Ten rounds for time of:
8 Dumbbell or Kettlebell Front Squats
8 Dumbbell or Kettlebell Floor Press
8 Toes to Bar

Time Cap = 18 Minutes

NO EQUIPMENT OPTIONS:
Dumbbell or Kettlebell Front Squats – Substitute 10 Jumping Air Squats
Dumbbell or Kettlebell Floor Press – Substitute 10 Push-Ups
Toes to Bar – Substitute 10 V-Ups

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.