PERFORMANCE

Warm-Up.

“Mind Muscle” Hip Adductor Stretch with Eccentric Loading

Followed by…

Two Sets:
Bear Crawl or Wall Climb x 30-45 seconds
Russian Step-Ups x 10 each leg
Rest 30 seconds

Followed by…

Three Sets of:
Dumbbell Complex x 1
Rest 30-60 seconds

One Dumbbell Complex =
(start in plank)
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Then…

“Keep it Steady”
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

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
30 Second Side Plank Each Side
60 Seconds of Tempo Bodyweight Hip Bridges @ 21X2
30 Seconds of Divebomber Push-Ups
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Deep Lunge Mountain Climbers

When the running clock reaches 15:00, perform…

Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 40 Seconds of Bike or Row at 80+%
Station 2: 40 Seconds of Squat Jumps
Station 3: 60 Seconds of Burpees
Station 4: Rest

When the running clock reaches 50:00, perform the following…

Three sets of:
10 Straight Body Ceiling Reaching Crunches
20 V-Ups OR Alternating Single Leg V-Ups
30 Russian Twist
Rest 1-2 Minutes Between Sets

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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Viv Colon
Viv Colon
January 12, 2021 5:39 am

Only “Keep it Steady” since I workout mostly during my lunch break and sometimes are pressed with time. I scaled the OH to 85# (didn’t try anything heavier because I don’t do snatches or OH squats often and knew running would already consume lots of time for me).
31:29

Luke Tipton
Luke Tipton
January 11, 2021 8:46 pm

25:51

Alice
Alice
January 11, 2021 8:02 pm

Second trimester, rain and not feeling great. Made a million and one subs, but I did it. I moved. And I’m going to be proud of myself for that.

30 20” 25lb fb step ups
10 ohs 45lb unbroken but for last round (5,5)
15 25lb kb swings
20 14lb wb floor to oh

21.12. Feeling better for it already.

Logan Harris
Logan Harris
January 11, 2021 5:04 pm

25:14 Rx. That was a good one and I’m proud of myself for going for the 155# – wasn’t sure if I would have it or not and almost went with 135#; ended up fighting for all unbroken!

Mugu
Mugu
January 11, 2021 4:55 pm

Just the workout. Modified.

95#
Regular burps
V ups

19:36 with one call interruption at work.

Mike Slagle
Mike Slagle
January 11, 2021 2:42 pm

I kept it slow and steady! OHS are super tough for me, and the burpees over barbell and t2b are always slow. Good humbling day for me.

Subbed 1000m row for the run and 125 lb OHS.

31:22

Anika Tipton
Anika Tipton
January 11, 2021 1:28 pm

26:09- only did 65# on overhead squats, which is obviously a big time weakness for me. Also, had to pause in the middle of round one to tend to my four-year-old’s bloody nose.

Christopher Capozzi
Christopher Capozzi
January 11, 2021 1:22 pm

25:58 @ 95# OHS – all else Rx

OHS unbroken
TTB 10/7/3 x 2 and 13/7

Candy Olkey
Candy Olkey
January 11, 2021 11:06 am

Keep it Steady
3 Rounds for time – 27:32
800m Run – TM between 6.5-7mph – total run time 13:37
10 OHS @ 95# – All UB (super slow and shaky)
15 BOBB – UB
20 T2B – strictish 15/5 all rounds
***Warmed up OHS and went up to 105#..was super uncomfortable …just because you can do it doesn’t always mean you should!
***1:46 slower than when we did this in Aug 2019..(Aug 2019 used 85# OHS and ran outside with total run time of 13:03)

Last edited 9 months ago by Candy Olkey
Anika Tipton
Anika Tipton
January 11, 2021 1:29 pm
Reply to  Candy Olkey

Great work Candy!

Antonio Galvañ
Antonio Galvañ
January 11, 2021 1:00 am

Three Sets of:
Dumbbell Complex (2×22,5kg)

“Keep it Steady”
Three rounds for time of:
1000 Meter Row (adapted)
10 Overhead Squats (scaled 53kg) (I started with 60kg but I was breaking the set 2-3 times so I loaded it down; today the barbell seemed like 100kg)
15 Burpees Over the Barbell
20 Toes to Bar

Time: 28’25”

Candy Olkey
Candy Olkey
January 11, 2021 11:10 am

Smart move dropping the weight Antonio! Not sure how you did so well with a 1000m row..kudos to you!!

Al Fraser
Al Fraser
January 11, 2021 12:11 am

Warmup done ✔️

A. FT ‘Keep it steady’ 3rds
800m run
10 OH squats @70kg
15 burpees over the bar
20 TTB

24’24

Didn’t quite give this one the respect it deserved! Went out too quick with a 6’30 first round and then just tried to hang on in there till the end!!

B. Travis’ core workout #1

Candy Olkey
Candy Olkey
January 11, 2021 11:12 am
Reply to  Al Fraser

The entire first round I kept thinking “how in the hell did Al get the first round in at 6:30″….Super D Duper work Al!!! ⚡?‍♂️??

Al Fraser
Al Fraser
January 11, 2021 2:37 pm
Reply to  Candy Olkey

Haha, thanks Candy!! Usual story, came out swinging in rd 1, realised I was in trouble and then had to just try and hang in there till the end!!

Mugu
Mugu
January 11, 2021 4:56 pm
Reply to  Al Fraser

Nice job as usual.
Not gonna lie, after that competition and covid, my motivation has almost gone away

Jeremy Hammock
Jeremy Hammock
January 11, 2021 8:52 pm
Reply to  Mugu

Keep your head up. I haven’t been the same since covid but I’m also in the middle of basketball season. My priorities are a little different but I know in the spring I’ll be hitting the workouts with more constancy.
Good luck to you!

Al Fraser
Al Fraser
January 11, 2021 10:15 pm
Reply to  Mugu

Thanks Mugu ? I hear you and know what you mean, feels like everything has been rubbish for a while now! Jeremy is right below, I try to keep thinking of the Spring and hopefully by the middle of the year after the vaccine things will start to get better!
Whenever I see how well you’ve gone, it pushes me to go hard as well! Stay strong ? and just doing a little something every day will make you feel better than nothing!!