PERFORMANCE

Warm-Up.

Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Followed by…

Every 3 minutes for 9 minutes:
60 second Goblet Squat Hold
5 Dumbbell Squat Jumps (light)*
10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Then…

With a continuous running clock, perform the following for times:
0:00 – 1000 Meter Row
5:00 – 75 Shoulder to Overhead (115/75 lbs)
10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Dumbbell Thrusters (35/25 lbs)
20:00 – 75 Box Jump-Overs (24″/20″)
25:00 – 800 Meter Run

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…

10-Minute Run at a 75-80% rate of perceived effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
50 Jumping Jacks
50 Bicycle Kicks
50 Plank Kick Throughs with Hand Tap (25 per side)

When the running clock reaches 20:00, perform the following…

10-Minute Run at a 75-80% rate of perceived effort

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
20 Air Squats
30-60 Second Nose to Wall Handstand Hold
20 Air Squats
60-90 Second Push-Up Plank Hold

When the running clock reaches 40:00, perform the following…

10-Minute Run at a 70-75% rate of perceived effort

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MR PETER G VLAHOS
MR PETER G VLAHOS
April 3, 2021 6:00 pm

That was messy.

EMOM 1 & 2 done. Candlestick rolls ooogly.

1000m – 2:08 split time
45# plate – S2O – DNF
Pullups – DNF
Thrusters – DNF – started with 2-18#kbs – moved to air squats
SIde box step ups – 80 total
~800+m run

Wednesday cleans got my knees tender.
Thursday’s tempo – pausing front squats made knees absolutely angry. DNF second part after row. Couldn’t squat.

Mike Slagle
Mike Slagle
April 3, 2021 3:31 pm

Yesterday’s workout
A. Done with 400m run and 44 lb kb zpress
4+350ish meters

B. Rx
2+21 pushups. Volume pushups get me every time.

Javier
Javier
April 3, 2021 1:36 pm

I usually RX these workouts and finish. This one killed me.
Finished within each segment:
1000m row
60 S2O @115
14 RMU
45 Thrusters @35s
75 Box Jump Over
800m Run

Very humbling, thank you for the great programming. I look forward to each day.

Candy Olkey
Candy Olkey
April 3, 2021 1:28 pm

1000m row – 4;29
75 S2OH @ 75# – 5:00
30 Strict Pull Ups – 3:30
75 DB thrusters – 6:50 (20 reps @ 25# / 55 reps @ 15#)
75 BJO – 4:45
800m Run – 4:20 (outside)
***went over the 30:00 by 2:20

Chris Capozzi
Chris Capozzi
April 3, 2021 11:30 am

1000 meter row
30 STO @ 95 (10/5/5/5/5)
30 strict PU’s (6/6/6 x 3)
50 DB Thrusters @ 25’s (5 x 10)
50 BJO
800m run (> 5 min)

First WOD since breaking thumb in late January.