Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.
Burpees x 5
Rest 30-60 seconds
Row 1000 Meters
50 Thrusters (20/15 kg)
– Go 85-90% on your row. It should be hard but you shouldn’t fall off the erg when you are finished.
– Practice nasal breathing during the transition to the thrusters.
– Set a goal with the thrusters, whether it be unbroken, 2 sets of 25, etc. and stick to it! Find a rhythm and use your hips to drive the bar overhead!
– For the pull-ups, if you can’t do 30 unbroken, CLUSTER your reps. If you’ve practiced and know your limits for those movements then you will be able to utilize the cluster to allow yourself just enough rest to keep moving throughout the workout. Give yourself a countdown (whatever you’ve determined as your needed rest period) then hop right back up. This keeps you in a rhythm to be able to chip away at those reps.
Rest until relatively recovered, and then…
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
150-Foot Out and Back*
15 Toes to Bar OR 20 Alternating Leg V-Ups
10 Alternating Arm Dumbbell Push Press
*For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 15-20 Right Leg Hip Bridges
Station 2 – 15-20 Left Leg Hip Bridges
Station 3 – 10-15 Tempo Push-Ups @ 1111
Station 4 – 4-6 Tempo Dumbbell External Rotations Per Arm @ 1111
Station 5 – 45-60 Second Hollow Hold
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.