PERFORMANCE
Warm-Up.
Followed by…
Pronated Grip Hang from Bar x As Many Seconds as Possible
Followed by…
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Followed by…
Supinated Grip Hang from Bar x As Many Seconds as Possible
Then…
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 4 reps
*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
B.
“Benjamin Push-Up”
For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)
*Every time you break a set of push-ups, perform 15 Russian Kettlebell Swings (32/24 kg)
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.
Every 4 minutes, for 24 minutes (3 sets) of:
Station 1 = 25/18 Calorie Assault Bike/Row + 30 Alternating Dumbbell Snatches + 20 Goblet Squats
Station 2 = 100 Double Unders + 30 Push-Ups
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 150 Foot Out and Back
Alternating Dumbbell Snatches – Substitute Plank Kick Throughs with Hand Tap
Goblet Squats – Substitute Air Squats
Double-Unders – Substitute Running Man Line Hops
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
A. 125# and 140#
B. 12:15 Rx (25/15/15/15/11/11/8).
Wow, some fast times in here! I probably took too much rest hoping my push-ups would come back and they didn’t…
For time:
1000 Meter Row
800 Meter Run
150 Double-Unders
100 Walking Lunges
150 Double-Unders
800 Meter Run
1000 Meter Row
26:02
Nice push!
Holy sneaky workout
All presses done at 135
Workout 9:03 with 5 breaks.
That pause though.
That pause certainly changed things up a bit!!
A. Strict press x 4 every 2 min
65/65/65/70/70#
B. Benjamin push up
35# kb
11:53
15/10/10/10/10/10/10/10/15
First workout in about 4 months (Navy on sea duty). Just the right amount of toughness to get back in. Fun workout. Thanks!!
A)
100# 3 x 4
115# 3 x 2 – Really struggled to get 4th rep each round
B)
With 28KG kettle bell
10:21
25-15-15-10-10-12-13
Yesterday’s WOD. So bad!
That was awful. DU were a mess. Had to sub AB for row because it hurts the elbow. Definitely harder than rowing.
Did one run inside on the AR which was horrible then risked the snow and ice and did the second one outside.
46 cal AB
First round of DU had about 5 breaks. Second time constant trips.
Lunges UB.
32:18
A. Strict press
115, 115, 115, 125, 135×3
B. Done with 60 lb kb
11:17
Volume pushups aren’t my wheelhouse. I started off well and couldn’t keep up. I’m not sure if it was 12 or 13 breaks. I got some good kbs work in!
LOVE Royal Coil ?❤ A. Strict OH Press x 4 – based off 88# 60, 63, 66, 70. 75 B. Benjamin Push Up – RX – 6:35 100 Push ups @ 10X1 (15 KBS @ 24kg at every break) 30/20/15/15/10/10 ***Strangely I thought the pause made this better for me…gave me that quick second to engage the core which always makes push ups better for me. No saggy body flopping around on the floor. C. 3 Set for Quality Leg Press x 10 @ 375# BB Roll Outs x 10 Leg Ext x 10 @ 85# Standing DB Oblique Crunches… Read more »
Warmup done
Emom 2 min 4 strict press
124 153 140 145 150
100 push-ups 1sec pause at top
Each break 15 Kbs 40lbs db
8:29
8 breaks
Chest on fire!
Good one!
Pronated Grip Hang from Bar 70sec
Supinated Grip Hang from Bar 70 sec
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 4 reps
*Sets 1-3: 55 kg
*Sets 4-5: 60 kg
B.
“Benjamin Push-Up”
For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)
*Every time you break a set of push-ups, perform 15 Russian Kettlebell Swings (32/24 kg)
Splits: 30-20-20-15-15 reps (those pauses were harder than it seemed)
Time: 7’02”
The pause at the top certainly changed things hey! Nice work ?
a total game changer
I actually thought it made it better for me.
Great work Antonio…I was aiming for the 4 breaks like you did….didn’t quite make it. Thanks for the push!
Warmup done ✔️
Pronated hang 100secs
Supernated hang 60 secs
A. Strict OH press every 2 mins 5×4
1-3 65kg
4-5 70kg
B. FT ‘Benjamin push-up’
5’44
Broke twice so 2×15 KB swings @28kg. The rest at the top is the killer as it feels like you can’t get into a rhythm!
C. Travis’ core workout #4
I tried to keep up with your pace Al…knew I would need more than 2 breaks though. Fantastic work!
Nice job you though Candy, that was an awesome time as well!!