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.

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Logan Harris
Logan Harris
April 28, 2021 5:17 pm

14 pull-ups (8)
25 HSPU (15)
27 cal row (16)
23 DB snatch (14)
20 ring dips (12)
60s front-leaning rest (40s)

That was rough… seriously though about throwing in the towel after 2 rounds, but glad I didn’t.

Mugu
Mugu
April 28, 2021 8:14 pm
Reply to  Logan Harris

Got to the second round of snatches and thought the same.

Mugu
Mugu
April 28, 2021 4:49 pm

Sooo been a while and that was horrible.

Did it with strict pull ups and strict press (105)
Numbers were
10
11
14
17
13

And I don’t feel good now haha

Good to be back. Had a gnarly cut on my foot that prevented me from doing…. anything…

Mike Slagle
Mike Slagle
April 28, 2021 5:08 pm
Reply to  Mugu

Good to see you back at it. Sorry about the cut.

Logan Harris
Logan Harris
April 28, 2021 5:14 pm
Reply to  Mugu

Glad to see you back, and I agree that was rough

Mike Slagle
Mike Slagle
April 28, 2021 3:02 pm

A. Front squats from yesterday
Up to 305

B. Max reps/sets
Strict pull-ups: 25/15
Zpress done with 44 lb kb: 18/11
Rowing cals: 25/15
Single arm snatch done with 44 lb kb: 16/10
Strict ring dips: 15/9
FLR: done/ done

I like these workouts, and I’m really proud for how I worked through it today. Steady throughout.

Good work friends!

Rob
Rob
April 28, 2021 1:44 pm

This was really rough

Pull-ups – 15
Barbell should press (90lbs) – 13
run – 17 cals
Barbell power clean – 90lbs – 19
Push-ups – 30
FLR – done

B – 60% of above

Now I’m dying – trying to recover

Al Fraser
Al Fraser
April 28, 2021 1:30 pm

At box workout done

A. 17 min time cap
2400m AB
30 thrusters @20kg
30 pull-ups
1800m AB
30 thrusters
20 pull-ups
1200m AB
30 thrusters
15 pull-ups

16’10. Only 3 people completed it over the whole day under the time limit, so pleased to have done it

B. Weightlifting
Every 60 secs 8rds
1 PC, 3 cleans, 1 split jerk

FS every 90 secs
5×4

And done!!

Mike Slagle
Mike Slagle
April 28, 2021 5:09 pm
Reply to  Al Fraser

Looks like a fun workout Al! Way to set the pace in the box too!

Al Fraser
Al Fraser
April 28, 2021 9:31 pm
Reply to  Mike Slagle

Thanks Mike! Nice work on the EMOM, super fast on the row cals!

Candy Olkey
Candy Olkey
April 28, 2021 11:28 am

Today’s workout done barefooted…really helped on the rower to keep the heels down…along with making the pull ups and ring dips lighter…lol A. Max Reps in 1 min Strict pull Ups – 13 Strict HSPU off from box – 15 Row cals – 14 Alt DB Snatch – 24 Strict Ring Dips – 20 Rest (they only call it rest) on Rings – 60s ***15 more reps than when we did this in Jan. B. EMOM for 24 min Strict pull Ups x 8 SHSPU (box) – 9 Row cals – 9 Alt DB Snatch – 16/16/14/14 (should have been… Read more »

Jeremy Hammock
Jeremy Hammock
April 28, 2021 11:53 am
Reply to  Candy Olkey

Wish I could have been able to do the full one. Good work!

Mike Slagle
Mike Slagle
April 28, 2021 5:10 pm
Reply to  Candy Olkey

Great work! That’s such an improvement. Have fun using your arms again on Friday 🙂

Jeremy Hammock
Jeremy Hammock
April 28, 2021 10:03 am

Not much time today
Modified

4rds
7 strict pull-ups
8 strict handstand push-ups
9 burpees
10 alt db snatch 40lbs
11 stationary dips
Rest 1 min

13:07

Candy Olkey
Candy Olkey
April 28, 2021 11:29 am
Reply to  Jeremy Hammock

Super fast work Jeremy!

Dris
Dris
April 28, 2021 9:13 am

A. Pull-ups: 16
HSPU: 15
Rowing: 26
Alt Snatches at 1.5 pood: 18
Ring dips: 15
FLR: Done

B. 3 rounds complete at %60 reps of part A

Candy Olkey
Candy Olkey
April 28, 2021 11:30 am
Reply to  Dris

Outstanding work Dris! Those row cals…daaaamn!!