PERFORMANCE

Warm-Up.

“Mind Muscle” Warm-Up for Hinging Movements

Followed by…

Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed

Then…

A.
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Compare results to January 4, 2021.

B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)

Compare results to January 4, 2021.

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 Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Bear Crawl
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats

NO EQUIPMENT OPTIONS:
Banded Good Mornings – Substitute Alternating Single-Leg Airplanes

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

Against a 3-minute running clock, complete the following…
200 Meter Run
15 Russian Kettlebell Swings
10 Alternating Pistol Squats OR Reverse Lunges
Max Burpees in the Remaining time

Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.

(Time cap = 24 minutes)

NO EQUIPMENT OPTIONS:
Russian Kettlebell Swings – Substitute

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Bent-Over Dumbbell Rows
10 Bodyweight Triceps Extensions
60 second Plank Hold

NO EQUIPMENT SUGGESTIONS:
Bent-Over Dumbbell Rows – Substitute Bodyweight Reverse Flyes with Thumb Up

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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Dris
Dris
May 1, 2021 2:29 pm

Deadlift: 210×8, 250×6, 290×4, 330×2, 345×1, 365×1, 390×1

Wod: 7 Rounds + 2 reps Rx

Janelle Winston
Janelle Winston
April 30, 2021 8:15 pm

I did yesterday’s work out somewhat.

At home, without jerk blocks so did 10 min EMOM of clean and jerk.
65, 85, 95, 105, 115, 125, 135, 135, 135, 140
I was really happy with this.

B. 120 DU
60 DB push press – I scaled to 25# DBs
60 DB push ups – these took forever.
120 DU

Somewhere around 13 min. I looked at the time and than did something else and completely forgot the time.

Viv
Viv
April 30, 2021 6:32 pm

A. I somehow missed that in January I got 280# and was still working deadlifts based off 265#, so… I just tried my best today.
155-185-210-230-250-265-280#-290fff

I matched 280#, my PR from Jan, but 290 was not happening. I got it off the floor three times, but nothing else.

B. 6 + 7 reps Rx
This was 6 reps better than Jan!

Mugu
Mugu
April 30, 2021 5:06 pm

Little bit of yesterday and today
4 rounds
40 DU
10 DB strict press (50)
8 DB deadlifts
12 BJO
10 DB Bench press

Then 3×10
Hammer curls and tricep extensions
(Got one of the pulley systems on Amazon, wow. Highly recommended for a garage gym)

Candy Olkey
Candy Olkey
April 30, 2021 2:12 pm

A. Deadlift – based off 240#
135×8, 160×6, 180×4, 205×2, 220×1, 230×1, 235×1, 240(f,f), 237(f,f), 155×8

B. AMRAP 8 min
6 Deadlift @ 155 – all UB
12 Box Jump Overs @ 20″ – all UB lateral with step down
***9 Rounds + 1 rep (10 rep all time PR)

C. 2 Sets for Quality
Banded YTAT x 10
Hanging med ball hamstring curls x 10 @ 14#
Kneeling banded fire hydrant x 10 + kickbacks x 10 (each leg)
Banded Pallof twist x 10 + 30s hold (each side)

Anika Tipton
Anika Tipton
April 30, 2021 1:32 pm

A. 8×155#/6×185/4×210/2×240/1×250/1×265/1×280/1×285
B. 7+8

Toni Martos
Toni Martos
April 30, 2021 1:13 pm

Wod 60kg and boxjump step down
8 round

Last edited 11 days ago by Toni Martos
Jeremy Hammock
Jeremy Hammock
April 30, 2021 9:06 am

Dl
8-135 8-185 8-215
6-235 4-285 2-325
1-345 1-365

8 min amrap
6 dl 225
12 book jump overs
7 rds on the dot

barefoot squatter
barefoot squatter
April 30, 2021 7:58 am

A:195, 230, 265, 300, 320, 335, 345, 350 (that’s as much in weights as I have but failed anyway haha – guess shouldn’t do these days fasted)
B: Rx 7 rounds + 15 (6 DLs and 9 jump overs)
For those who like to compare vs previous, did this Jan 4, 2021 and Sep 21, 2020
Have a great wknd

Andrea de Vries
Andrea de Vries
April 30, 2021 6:55 am

Hit a new deadlift PR of 165, and still felt solid. Have to figure out how to move through fear of injury slowly but surely!

B. 6 rounds (weight scaled to 115lb)

barefoot squatter
barefoot squatter
April 30, 2021 7:59 am

Awesome way to end the week, congrats!!

Al Fraser
Al Fraser
April 29, 2021 11:14 pm

Local box WOD

A. BS
4 WU sets
3×5 @110kg

B. EMOM 6 sets
50 secs ski erg

1 min rest

4rds FT
200m run
20 goblet squats @15kg
6’10

Good little burner to finish the week, don’t mind admitting it was a tough week and looking forward to a few days rest!! Have a good weekend everyone!!

Last edited 12 days ago by Al Fraser