PERFORMANCE

Warm-Up.

Royal Coil Movement Primer

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

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Logan Harris
Logan Harris
January 8, 2021 3:40 pm

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…

Luke Tipton
Luke Tipton
January 7, 2021 8:27 pm

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

Mugu
Mugu
January 7, 2021 10:56 pm
Reply to  Luke Tipton

Nice push!

Mugu
Mugu
January 7, 2021 4:43 pm

Holy sneaky workout

All presses done at 135

Workout 9:03 with 5 breaks.
That pause though.

Al Fraser
Al Fraser
January 7, 2021 9:58 pm
Reply to  Mugu

That pause certainly changed things up a bit!!

Amber Wilkie
Amber Wilkie
January 7, 2021 2:46 pm

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!!

Christopher Capozzi
Christopher Capozzi
January 7, 2021 1:29 pm

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

Janelle Winston
Janelle Winston
January 7, 2021 1:15 pm

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

Mike Slagle
Mike Slagle
January 7, 2021 1:04 pm

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!

Candy Olkey
Candy Olkey
January 7, 2021 11:33 am

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 »

Jeremy Hammock
Jeremy Hammock
January 7, 2021 9:07 am

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!

Antonio Galvañ
Antonio Galvañ
January 7, 2021 12:31 am

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”

Al Fraser
Al Fraser
January 7, 2021 5:03 am

The pause at the top certainly changed things hey! Nice work ?

Antonio Galvañ
Antonio Galvañ
January 7, 2021 9:53 am
Reply to  Al Fraser

a total game changer

Candy Olkey
Candy Olkey
January 7, 2021 11:35 am
Reply to  Al Fraser

I actually thought it made it better for me.

Candy Olkey
Candy Olkey
January 7, 2021 11:37 am

Great work Antonio…I was aiming for the 4 breaks like you did….didn’t quite make it. Thanks for the push!

Al Fraser
Al Fraser
January 6, 2021 11:53 pm

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

Candy Olkey
Candy Olkey
January 7, 2021 11:34 am
Reply to  Al Fraser

I tried to keep up with your pace Al…knew I would need more than 2 breaks though. Fantastic work!

Al Fraser
Al Fraser
January 7, 2021 2:34 pm
Reply to  Candy Olkey

Nice job you though Candy, that was an awesome time as well!!