PERFORMANCE

Warm-Up.

3 Minutes Assault Bike w/ Nasal Breathing Only

Followed by…

Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds

Followed by…

Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run

Followed by…

Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**

Then…

“Schmalls”
For time:
800 Meter Run

immediately followed by…

Two rounds of:
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups

immediately followed by…

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…

Two sets of:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Divebomber Push-Ups
Rest 60 Seconds

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

Five sets (30 minutes) of:
45 seconds of Smurf Jacks
45 seconds of Goblet Squats
Rest 30 seconds
45 seconds of Push Ups
45 seconds of Hollow Holds
Rest 30 seconds
60 seconds of Plank Kick-Throughs With Hand Tap
Rest 60 seconds

NO EQUIPMENT SUGGESTIONS:
Goblet Squats – Substitute Air Squats

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

*Use the “Mind Muscle” Video Playlist for ideas!

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Daniel
Daniel
February 19, 2021 6:22 am

Sub:
60 cal airdyne (too dark out)
50lbs plate for swings
Kipping pull ups
Shoe lace got caught on last set of bike. Slowed me down mentally

26:26
Last 60 cals sucked.
Could have went a little faster on pull ups. Did two sets 10 then 5s
Shspu sets 5 3 2 was perfect

Luke Tipton
Luke Tipton
February 18, 2021 6:53 pm

Schmalls
28:40

Al Fraser
Al Fraser
February 18, 2021 10:00 pm
Reply to  Luke Tipton

Great going Luke!! 💪

Luke Tipton
Luke Tipton
February 18, 2021 10:19 pm
Reply to  Al Fraser

It was fun to chase you Al. Last set of SHSPUs definitely stung me.
Nice work

MR PETER G VLAHOS
MR PETER G VLAHOS
February 18, 2021 6:23 pm

Terrible.
DNF:
🙁
Day:+3

Alberto Karkour
Alberto Karkour
February 18, 2021 5:37 pm

Nice job all!

My time was 32:42 with strict HSPU

Janelle Winston
Janelle Winston
February 18, 2021 2:26 pm

Wow. Rough.
Took forever to find a sub for pull ups that didn’t cause pain in the elbow.

Did a few olympic kipping pull ups without pain, but the volume was more than what I thought wise.
Ended up subbing bent over rows with light DB.

Sets of 10 w/ 20# DBs.

Did everything else RX.
The runs were on the AR which I HATE and that second run destroyed my soul!

Pistols – 20/10
SHSPU – 7/3, 6/4

28:37

Viv Colón
Viv Colón
February 18, 2021 1:03 pm

“Schmalls” 41:09 RX I have to say I’m pretty happy with this. I do better when I can talk through a plan and strategy and stick to it. I’m the slowest runner in town and recognized that there’s not where I would make up any time at all. I was pleasantly surprised that both 800m runs were 5:33 in duration. I also made the decision to go for the strict HSPUs since it wasn’t very many reps. I’m much much faster at Kipping, but wanted to keep it Rx. First half was 19:44; second half was 21:25. In the second… Read more »

Candy Olkey
Candy Olkey
February 18, 2021 12:57 pm

A. Bench Press
120#x5, 125×3, 130×1, 120×3, 100×8, 100×8
***Not my day for bench…shoulder blades were sore..should have known it wasn’t going to go well. So instead of part B…more pressing…I went for some accessory work.

B. 3 Sets x 10 reps
Weighted GHD hip ext @ 30# / 25 / 25
Half kneeling DB press @ 20#
Bent over BB rows @ 65#
Back rack BB walking lunges @ 85# / 105 / 115

Tim Herndon
Tim Herndon
February 18, 2021 11:23 am

Male // 22 years old // 5 foot 8 // 175lbs Warm up completed Schmalls”
Time completed : 39 minutes 55 sec 800 Meter run Done in : 3 min 55 sec Two rounds of: 50 Burpees 40 Pull-Ups 30 Alternating Pistols 20 Kettlebell Swings (24/16 kg) 10 Strict Handstand Push-Ups ( subbed 185 pound deadlift instead ) My shoulders were so smoked from yesterday 😂 Round 1 split : 14 min 18 sec Round 2 split : 15 min 56 sec 800 Meter Run Done in : 5 min 44 sec Last half mile was so ruff 😂😂 Total time… Read more »

Andrea de Vries
Andrea de Vries
February 18, 2021 10:22 am

A slow burn!
Can’t do kipping pull-ups, so added a band to survive 40 strict in a timely fashion. Also don’t have full depth hspus yet, but getting there…
39:39

Andrea de Vries
Andrea de Vries
February 18, 2021 10:26 am

I was also stoked that I pegged my pacing – both rounds were almost exactly 20 min.

Tim Herndon
Tim Herndon
February 18, 2021 11:26 am

Good job Andrea !! Always a good feeling when you nail your pacing 🙏🏻🙏🏻

Luke Tipton
Luke Tipton
February 18, 2021 7:50 am

AM Echo Bike
Bike for Cals with a 2:1 work rest ratio
10, 20, 30, 40, 50, 40, 30, 20, 10

Al Fraser
Al Fraser
February 17, 2021 11:26 pm

Warmup done ✅

“Schmalls” FT

800m run
Then 2x

50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings 24kgs
10 SHSPU’s

800m run

28’15

Thought this one looked fine until I read it properly and it said 2 rounds!!!! Tough slog by the end, last 800 m run all over the place!

Luke Tipton
Luke Tipton
February 18, 2021 7:49 am
Reply to  Al Fraser

Great job Al. Looks like the pull ups are going to be the gatekeeper here. How was the second time through?

Al Fraser
Al Fraser
February 18, 2021 8:19 am
Reply to  Luke Tipton

Thanks Luke!! TBH it was the burpees that seemed to take forever!!! Pull-ups in sets of 10 weren’t too bad. Second time through is a grind for sure!!! Good luck

Tim Herndon
Tim Herndon
February 18, 2021 11:28 am
Reply to  Al Fraser

Man Al you killed this one !! I did the same thing last night thinking it was one round then I get to the gym and find out it’s two 😂 Last 800 meter was a grind that’s for sure !!

Al Fraser
Al Fraser
February 18, 2021 1:50 pm
Reply to  Tim Herndon

Thanks Tim 👍 It was certainly a slog especially the last 800m run!!