Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps

Followed by…

Squat Therapy x 8-10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps

Followed by…

Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps

Followed by…

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.
Quick Release
Burpees x 5
Rest 30-60 seconds


For time:
Row 1000 Meters
50 Thrusters (20/15 kg)
30 Pull-Ups
*Compare results to November 15, 2019.
Workout Strategy Tips 
– 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

*Be sure to keep the shoulder over the back leg to prevent poor posture and training the wrong muscle group.


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…

Two sets of:
50-Foot Out and Back Jog
25-Foot Bunny Hops
25-Foot Backwards Bunny Hops
50-Foot Out and Back Jog
20 Elbow Jacks
50-Foot Out and Back Jog
30-60 Second Handstand Hold
Rest 60 Seconds

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*
50 Double-Unders
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

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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Denis Nagahama
Denis Nagahama
November 18, 2020 5:24 am


1000m Row 4’11”
Thruster 32/18
Pull Up Unbroken


Solomon Granillo
Solomon Granillo
August 19, 2020 7:23 pm

A. 8:36 lifetime pr 7:23
B. Split squats done/ HSPU all sets of 8 UB.

Mike Slagle
Mike Slagle
August 19, 2020 4:02 pm

A. Jackie done with strict pull-ups

B. E2MOM 3 set
Max Strict HSPU 4, 4, 3
8 strict T2B
30 sec hold on rings/10 sec hold in catch

Michele Vieux
Michele Vieux
August 19, 2020 5:05 pm
Reply to  Mike Slagle

Very impressive and especially with strict!

Mike Slagle
Mike Slagle
August 19, 2020 5:38 pm
Reply to  Michele Vieux

Thanks Michele! It’s fun to see progress. I should have added in my row 3:45 and thruster splits 33/17. I so appreciate the programming and encouragement!

Candy Olkey
Candy Olkey
August 20, 2020 12:59 am
Reply to  Mike Slagle

Super Impressive Day Mike!! I toyed with the idea of going with Strict Pull Ups…would have been another couple of minutes…I think I’ll give it a go the next time.

August 19, 2020 3:49 pm

7:17 for a lifetime PR

3:32 row
26/24 thrusters
11/11/8 pull ups

Split squats and HSPU

Michele Vieux
Michele Vieux
August 19, 2020 5:05 pm
Reply to  Mugu

That’s super fast! Wow! PR STAR for sure!

Mike Slagle
Mike Slagle
August 19, 2020 6:34 pm
Reply to  Mugu

Incredible work Mugu! That’s blazing fast. Way to crush it!

Candy Olkey
Candy Olkey
August 19, 2020 12:24 pm

Great WU + Foot/shin/ankle/hip/shoulder mobility (gotta keep this old lady moving) A. Jackie – RX – 8:41 (this is my second best time…lifetime PR from 2018 – 8:12) 1000m Row – 4:26 50 Thrusters @ 35# – 30/20 30 Pull Ups – 18/7/5 kipping ***Kicked the lifters off to do pull ups….made it soooo much easier! But my row time is KILLIN me! B. 3 Sets for quality BSS x 8 @ 3111 – 85# Back rack HSPU Negs x 8 – roughly 4-5s decent Leg Press (on smith machine) x 8 @ 285# (1st set wide width, 2nd set… Read more »

Mike Slagle
Mike Slagle
August 19, 2020 6:40 pm
Reply to  Candy Olkey

Don’t be to hard on yourself. You put in an amazing effort each and every day.
I need to take your cues and take the mobility work more seriously.

August 19, 2020 10:43 am

A) Jackie: 9:40 Rx – 4:00 row, 35/6/9, 10/10/10… previous time 9:50
B) 3 x 8/8/8 with 35# dumbbells

Candy Olkey
Candy Olkey
August 19, 2020 12:15 pm
Reply to  Chris

Congrats Chris!!!

Jeremy Hammock
Jeremy Hammock
August 19, 2020 8:53 am

Warmup done
Row 1000m
50 thrusters 95lbs
30 pull-ups

Adam Kubo
Adam Kubo
August 19, 2020 8:50 am

A. 13:49 Rx (6:56 lifetime best)
*Modified the intensity due to my knee. Rowing hurt the most. 2:05 pace roughly the whole way. 5’s on the thrusters with a tempo.

B. BSS – 10’s

Adam Kubo
Adam Kubo
August 19, 2020 3:24 pm
Reply to  Michele Vieux

Little bit of both. It’s weird. Rock bottom squat doesn’t hurt with relatively light weight but a lunge, Half squat, t+g db Snatch, etc gets hairy.

Not sure about the medial activation. My hip hurdle is naturally right if why’s any helpful info.