PERFORMANCE
Warm-Up.
Band Distracted Perfect Stretch x 60 seconds per side
Wrist Stretch x 30 seconds per side
Deep Squat Progressions x 5 reps
Followed by…
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone Plank (Left)
30 seconds of Single-Leg Prone Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds
You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.
Then…
A.
Barbell Cycling Conditioning Primer (Optional but Recommended)
For time:
25 Bar-Facing Burpees
25 Ground to Overhead (75/55 lbs)
* If you are newer to barbell cycling techniques – then instead – spend some time practicing your squat cleans to find a good rhythm for the workout.
B.
“Badger”
Three rounds for time of:
30 Squats Cleans (95/65 lbs)
30 Pull-Ups
800 Meter Run
C.
“Mind Muscle” Cool Down Flow
5 rounds of
400m run
20 squat cleans @95# 8/7/5, last round 5/5/5/5
20 Pull Ups (10/6/4, last round 10/10)
29:22
Finished extra 6th set of 400m @ 31:29min
2 rounds for time of:
30 DB Squats Cleans (40 lbs)
30 Pull-Ups
800 Meter Run
30:00 – approximately…. Was also entertaining a toddler.
Tough WOD – heart was racing.
broke cleans into 5’s with recovery between sets…. PU’s in 2 x 10 and 2 x 5.
32:30 Rx
This was so much. 😂🤦🏼♀️
Yesterday we did a partner wod. Splitting reps up between partners.
3 RFT
Run 800m
60 power snatch
40 OHS
20 BFB
So ya, pretty similar to today’s
I opted out of A. Already tired from a full day.
30:56
SC – 8/7/5/5/5
Pull ups – 8/7/5/5/3/2, 8/7/5/5/4/1, 8/7/5/5/5
Runs – sllllooooooowwwwwww.
Wow, doing all of that yesterday I hope reassures you that you are by zero means out of shape!! Those OHS after snatches must’ve been ‘fun’… and to just do Badger, never mind in that amazing time, after having already run that much for your part A is ridiculously impressive.
Oh that first workout is what we did Sunday. I would not have been able to do those on the same day!
A. 2:59
B. No time but completed. Got caught up talking with a friend in the middle!
A: 3:25
B: only had time to do 2 rounds in the AM @ 22:05 mins. Pullups were done in sets of 10, 800m runs were paced between 7:00 and 7:30. TBH, I’m coming from a powerlifting background, and my lats are tight, tight, tight! I need to focus on mobility if I’m going to do these right. I switched to hang cleans, but bumped the weight up to 115. Did sets of 10.
Headed home now to finish 2 more sets (can’t just do one!)
Also, I don’t know if I’m missing something.. but my forearms were the weak linkhere
Mine were on 🔥! Good job coming back and topping it off. I wanted to quite sooo bad after two rounds.
Was wondering how mine were gonna be during the 1st round, but ended up being ok – BUT I wasn’t doing squat cleans @ 115# or blocks of pull-ups in 10s which would absolutely be crushing
Wimped out. Haha, I did 1 round this evening. BUT, I did it fast @ 8:45
30 hang cleans @ 115
30 PU
800m run @ 3:25
Wicked run time
A. Done slowly and methodically. I didn’t set a timer here partly because I saw people’s times and didn’t want to do B!
B. Rx 32:48
Rounds were around 9:30, 10:30, and 12:48. I’m used to my buckeyes beating badgers, but this buckeye took the L against this badger!
C. Make a sweat puddle on my garage floor.
Fantastic work, look at that sub 10 1st round!!! Tru dat on the part C
My gosh is was sooo hard! Good job fighting through this one. It was a soul crusher.
Are you feeling or seeing a difference in your running from all of the rowing you had been doing?
Yeah, I think that I have. Building my cardio base has been a focus for me this year, and I think it’s paying off. My first two runs yesterday felt good and were both under 4 minutes. I wasn’t trying to run fast either. I would have guessed both were over 4 minutes. The last run was probably around 5 minutes, and at that point, I was smoked by the volume.
A. BB Cycling Cond Primer – 3:58 Burpees – UB G2OH done as power jerks – 10/10/5 B. Badger – 36:23 (10;22 / 11:40 / 14:21) Squat Cleans – 7/8/8/4/3, 8/8/7/7, 5/5/singles Pull Ups – kipping – 14/8/8, 7/7/5/5/6, 8/3/3/3/3/3/3/4 Runs – slow…sloth like!! ***at 1 am when I first saw this workout I did not notice the “3 rounds” and thought ohhh that looks like fun. Guess the jokes on me!! C. Forgot to watch the Mind Muscle Cool down Flow video…but I had to go for a new cool down…got the new pool filled today and it was… Read more »
Great job, can’t believe you remember how u broke up ur sets, I’m trying to just keep accurate count as it is. Pool is fantastic considering this awful humidity we’ve been having… makes running sooooo difficult
Great work! The volume was killer on this one. Enjoy your new active recovery and cool down accessory!
A – 3:53 Rx
B – 33:48 Rx
Wow, at about the 15th to 20th squat clean I was looking for every excuse to do only 1 round. Began chopping it up to make it easier to digest mentally… during the run of round 2 I told myself to just finish the run… during round 3 just focused on finishing that movement, each one trying to beat the ominous looking and seemingly fast approaching storm clouds.
Great work BFS!! I have to do the same exact thing to get through some workouts..just talk myself into finishing what I’m doing and then look you only have 1 more round of this movement to do and so on. Some people call it “crazy”, I call it “dedication”!!
EXACTLY!!! That’s how we keep ourselves sane
Every once in awhile I hit a flow zone where I zoned out for 3-5 reps.
Those were glorious moments 😂🤗
Problem if I zone out is I lose count of reps haha
Great work BFS! I wanted to cash this one in too. That third round hurt!
If anyone recorded my running form today, esp in the 3rd round, we’d def all get a good laugh
Me too! I was like, maybe two rounds is good enough. But knew I would have to post that here. 🤪 I was legit, negotiating with myself to finish the last 200m of the last run. “ just run to the next light pole, just run up the hill to the driveway, just finish!”
The reality of having to fess up here is very motivating haha
Great job finishing. That was a rough one and hard to keep focusing on good form of the squat cleans. Well done 👍
Solo parenting while partner is away fighting wildfire. Workouts with the littles always have an extra dose of unexpected challenge. Finished warmup and Part A. Got one round into Part B with a little scaling, and realized it was still going to be slower than what I am guessing the intended exertion level was supposed to be… Took a break to feed kids, manage a tantrum, and narrowly avoid a veggie straw choking incident. Tried again for Part B, this time scaled to pull-ups with heaviest band (can’t kip for a damn yet) and squat cleans with an empty 45lb… Read more »
Props to you for getting back out there and attempting to finish. I dare say I would have thrown in the towel at that point. Thankfully my daughter is almost 11 and she knows if she even walks into the garage I’m going to growl at her.
Love it 😂😂
Massive props
Great job getting everything done and caring for the family! Props to your significant other fighting wildfires!
A.done 20kg
B . 40 kg
30 squat clean
30 pull up
50 cal assault
30:45
Super fast work Toni!!
Sick time, and with assault bike too! wow!
Awesome work Toni
A. Done. No clock. Broke G2O at 23
B. Badger
33:30
Every round was hard
You aren’t kiddin Luke…every round was hard. Outstanding time!
I’d go as far as to say every movement of every round was quite uncomfortable
Truth!
Great job Luke 👍
🥵