PERFORMANCE & FITNESS
Warm-Up.
Lunge Matrix x 3 steps to each position
Followed by…
Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating SlamsĀ (Right) x 10 Reps
Rest as needed
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Med Ball Rotating SlamsĀ (Left) x 10 Reps
Rest as needed
Then…
Every 90 seconds, for 30 minutes (5 sets) of:
Station 1 – 20/15 Calories of Rowing
Station 2 – 5 Burpee Box Jump-Overs + 8 Strict Pull-Ups
Station 3 – 20 Wall Ball Shots (20/14 lbs)
Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer’s Carry (32/24 kg)
At home so changed out wall balls for HSW. Not because itās the same, but because I havenāt done it and I want to keep it fresh. I needed too because it took a couple rounds to get it smooth again. Also hit my heel SOOOOO hard on an air hockey table on my first kick up. Paused the clock and cried for a bit then shook it out and kept going. Rows were between 40 – 50 sec. pull ups were mostly strict, scaled down to 35# dbs for lunges. My 92 year old Grandma is here visiting and… Read more Ā»
Holy cow that was harder than devils press from yesterday
30 min
20 cal
5 BBJO + 8 strict pull ups
20 wall balls (20)
5 BBJO + 10 walking lunges (35s and full depth)
Yesterday’s
A:
Had to make some modifications:
Subbed 1 burpee for every cal Assault Bike
Subbed Burpee into 50# American swing for every Devil’s Press
8:43
B:
Done, but front lean on rings was done on stools, that and horse stance done for about 35 cumulatively – L-sits weren’t easy for me, but i’ve also slacked on core work
Great job on this workout. It looks brutal. You always make the workout work. FantasticšŖ. Howās the weather in NY today? I hope you got a good sweat session on this one.
Thanks, I’m just glad I have only 1 50# KB cuz doing that as Devil’s Presses would’ve made me cry haha – heat and humidity are def back, left a sweat pond today… I’m already hydrating now for tomorrow’s work
Nice. I did similar with the burpee switch but kept the D Press and it went terrible
Oh man, I couldn’t even imagine… the thought that kept everything moving was me telling myself I was at least doing with only 1 KB and as a swing
13 min later I was red lining for sure
Rx+ with 30# wb Row took sub 1 minute in the first three rounds then 1:10-1:20. slowed pace to recover from farmer walks in rounds 4 & 5. Burpees and pull ups ā in 45s Wallballs done in 37s each round. This was my testing round to gather my breath before the lunges. BBJO & lunges ā in ~ 50s except for the last round done in 89s š Fun workout. First three rounds were great and then I lost it a bit and was close to red lining and had to lower my pace. Strain: 11.1 Max/Average HR: 176/139… Read more Ā»
Way to Rx+ that and better to go 89 seconds on the last round, bet strain felt like way more than 11 at that point
Those 70# dbs get very very heavy after those Wallball and BBJO š„µ I thought itās gonna be a 13-14 strain, but hey that means I get fitter š¤
‘Only’ 11 strain even with cumulative effect of the heavier wall balls, I’d say you got much more fitterer!!!
I was on the same train by the time I hit round 3. Lots of mental gymnastics required to convince myself that I was closer to the end than I actually was š
Done ā Only did 5 strict pull-ups and 5 walking lunges with 55# dbs each round.
Awesome grunt workout.
Visiting the in laws on the farm, so rigged all kinds of alternatives to make this one go.
My fave replacement was carrying two 20kg bags of chicken feed instead of kettlebells. The farmers here are entertained by me doing my farmers carry šš āJust come chore with us,ā they laugh šš
š Thatās so funny!
Absolutely fantastic, have a great time out there btw
That is amazing. Great work Andrea šŖ
A. Warm up done
B. 20 cal assault bike
only have 50ās for dumbbells so did front rack lunges. Everything else as written.
Sweaty!!
Single or double KB farmerās carry walking lunges? Thanks š
double
Whoa. Initially, I thought we had all this in 90 secs…š¬