Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps

Followed by…

(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction

Followed by…

Three Sets:
1 Cluster* + 2-3 Thrusters (use light to medium weight barbell or dumbbells)

*A cluster is a clean straight into a thruster.


Three sets of:
Front-Racked Alternating Lunges x 16-20 reps @ 2011
(step forward to start each repetition and drive back to the starting position)
Rest 15 seconds
Wall Sit Hold x 60 seconds
Rest 2-3 minutes

Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Dumbbell Thrusters
10 Burpees


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/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds

When the running clock reaches 10:00, perform the following…

Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Calorie Bike/Row
5 Down-Ups
5 Jumping Squats
Rest 30 seconds

When the running clock reaches 18:00, perform the following…

Five rounds for time of:
20 Wall Ball Shots*
15 Dumbbell or Kettlebell Deadlifts
100 Meter Run OR 15/10 Calorie Bike/Row

*Substitute 15 Thrusters if you do not have a wall ball.

Time Cap = 16 minutes

Wall Ball Shots – Substitute Jumping Air Squats
Dumbbell or Kettlebell Deadlifts – Substitute V-Ups

When the running clock reaches 40:00, perform the following…

Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls Each Arm
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
Rest 60 seconds

Biceps Hammer Curls – Substitute Towel Curls
Overhead Carry – Substitute 30-60 Second Handstand Hold

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.

Inline Feedbacks
View all comments