FITNESS

Warm-Up.

“Mind Muscle” Hip Internal Rotation for Squatting

Followed by…

(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Static Hang from Bar x 30-60 seconds
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Pull-Ups x 3-5 reps
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Chest-to-Bar Pull-Ups x 3-5 reps

Followed by…

Three Sets:
1 Kettlebell Snatch + 1-2 Thrusters (right arm)
1 Kettlebell Snatch + 1-2 Thrusters (left arm)
Rest 30 seconds

Then…

A.
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Banded Good Mornings
Minute 4 – 45 seconds of Strict Pull-Ups
Minute 5 – 30-Second L-Sit (accumulated time)

B.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Single Kettlebell Thrusters
3 Kettlebell Swings
6 Single Kettlebell Thrusters
6 Kettlebell Swings
9 Single Kettlebell Thrusters
9 Kettlebell Swings
…and so on, adding three repetitions after completing each round.

Compare results to September 2, 2020.

Scores to beat:
Mat Fraser = 198 reps in 2018
Kara Saunders = 201 reps in 2018
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012

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:
90 Second Bike OR Jog
60 Seconds of Banded Good Mornings
30 Seconds of Bodyweight Hip Bridges
60 Seconds of Robotic Dog
90 Seconds of Jumping Jacks OR Jump Rope
Rest 60 Seconds

NO EQUIPMENT SUGGESTIONS:
Banded Good Mornings – Substitute Alternating Single Leg Airplanes

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

Against a 2-minute running clock…
20 Box Step-Ups
Max Calories of Bike OR Row in the Remaining Time
Rest for 60 seconds and repeat for a total of FOUR sets.

At the 30:00 mark, perform the following…

Against a 2-minute running clock…
20 Alternating Single Arm Dumbbell Snatches
Max Calories Bike OR Row in the Remaining Time
Rest for 60 seconds and repeat for a total of FOUR sets.

(Total Workout Time = 27 minutes)

NO EQUIPMENT SUGGESTIONS:
Box Step Ups – Substitute 30-40 Jumping Lunges
Bike or Row – Substitute Speed Skaters, Side Shuffles, OR Mountain Climbers
Dumbbell Snatches – Substitute Alternating Single Leg Squats

When the running clock reaches 48:00, perform the following…

Two to Three sets of:
60 Flutter Kicks
40 Bicycles
20 Knee Tucks OR V-Ups
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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