PERFORMANCE

Warm-Up.

Thoracic Iso Holds

Followed by…

One Set:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Two sets of:
Russian Baby Makers x 10 reps
Cossack Squats x 10 alternating reps

Then…

A.
Three sets of:
Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1
(make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact)
Rest 15 seconds
Horse Stance Hold x 60-75 seconds
Rest 15 seconds
Pronated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 60-90 seconds

B.
Five rounds for time of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups

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Aaron Danielson
Aaron Danielson(@ardanielson)
January 15, 2022 2:22 pm

A/ 65# on lunges
pullups 12-12-12

B. stopped at 4 rds 15:20

way under recovered, bad sleep and issues with the days I had available to workout. Should have been under 15 for the whole thing.

Toni Martos
Toni Martos(@ToniBaltimore)
January 13, 2022 10:38 am

A. Done
20/ 30/35kg

B. 13:47 rx

Luke Tipton
Luke Tipton(@luketipton)
January 11, 2022 7:57 pm

A. 125, 145, 155
Done at 60”
14, 14, 13

B. 12:52

Justin Nadeau
Justin Nadeau
January 11, 2022 7:29 pm

Just a question about DUs since I’ve read so many variations. The ligament isn’t fully recovered in my neck yet, so I still can’t do DUs, however I can do singles easily. What would be the correct substitution for # of singles to DUs?

Thanks!

Jeremy Hammock
Jeremy Hammock(@jhammock)
January 11, 2022 8:50 pm
Reply to  Justin Nadeau

Idk about correct bud I would just do double the amount of singles haha

Justin Nadeau
Justin Nadeau
January 12, 2022 4:44 am
Reply to  Jeremy Hammock

Thats what I’ve been doing, seems like a most agreed upon option haha

Logan Harris
Logan Harris
January 11, 2022 4:57 pm

A. 115-125-125, 60s, 15-14-13
Only had time for part A today

Anika Tipton
Anika Tipton(@anikatipton)
January 11, 2022 3:40 pm

A. Lunges done with 55#/65/75
60 secs horse stance
Pull-ups 9/9/10
B. 18:42 – c2b took forever as usual!

Bradley A Schwartz
Bradley A Schwartz
January 11, 2022 2:59 pm

A. 95 lbs, 60-60-60, 9-9-7
B. 10:41

Heather Knapp
Heather Knapp(@heatherknapp)
January 11, 2022 2:02 pm

A) #65/60sec/12 leg assisted each rd
B) dubs until the wheels fell off in rd 4. Goal was sub 25. I got 19:34

Viv
Viv
January 11, 2022 12:44 pm

Hello!

I’m been trying to start back after a week off due to sickness.

This is second workout back.

A. 35# barbell x 16 reps each set
60-60-60 secs
5-6-6 strict pull ups

B. 22:18 Rx… I know, I know… cardio and endurance are my nemesis…
DUs – tripped a million times
WBS – 2 sets each time
10 CTB pull ups in sets of 2-4

Too much rest between sets, but working on selecting a pace where I can keep going.

Jeremy Hammock
Jeremy Hammock(@jhammock)
January 11, 2022 12:41 pm

A.
95-125-125
60 seconds
13-15-15
B. 11:32

Candy Olkey
Candy Olkey(@clolkey)
January 11, 2022 11:02 am

Short on time – only did A
A1. Front Rack Alt Rev Lunges x 16 @ 30X1 – 95# BB all rounds
A2. Horse Stance Hold – 75s / 60s / 60s
A3. Pro-Grip Strict Pull Ups – 10/10/10

Andrew Craig
Andrew Craig
January 11, 2022 6:15 am

Did 16KG KB front racked alternate lunges to hit the core differently x8 each leg.

Was able to hit 13,14,12 on the pull ups.

11:52 doing regular kipping pull ups

Al F
Al F(@frasersailing)
January 10, 2022 11:14 pm

Warmup done ✅

A. Reverse lunges @50kg
Horse stance hold 60 secs
Pronated ring rows av 20

B. FT 5 rds
30 alt jump lunges
20 SA ball ball shots to 7ft
10 ring rows

9’52

C. Travis’ core workout #1

Adapted a bit, but all felt good 👍