PERFORMANCE

Warm-Up.

3-5 minutes of Foot Mobility Drills

Followed by…

Double-Leg Calf Raise Stretch x 2 minutes + Single-Leg Eccentrics for Calves x 8-10 reps each leg @ 10 seconds down per rep
(Movement demos from 0:00-1:15 on this video)

Followed by…

“Mind Muscle” Hinging Prep
(Notify me when registration opens for the Online Mind Muscle Class!)

Then…

A.
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg @ 2111
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

For the pistols, focus on keeping a tight belly and pull yourself to your bottom position. Use a target or box if needed. You can stand on the box and lower yourself to the floor as another option. For the hollow body, experiment with squeezing your pecs and notice how it strengthens your hold.

B.
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

C.
For max calories:
4 Minutes of Rowing

*If you did the 1000m row test on Monday, you have the option to do 4 minutes of unbroken plank holds instead. You can rotate between any plank position as you see fit but DO NOT REST! If you need a “break” then hold in a glute bridge until you are able to continue planking.

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED 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…

Three sets of:
60 Second Sampson Pulse per Leg
60 Seconds of Deep Lunge Mountain Climbers @ 1111
60Second Pigeon Pulse per Leg
60 Second Farmer Carry OR Backpack Bear Hug Carry
60 Second Overhead Carry OR 30 Second Single Arm Overhead Carry per Arm
60 Second Plank from Elbows

When the running clock reaches 20:00, perform the following…

Every 90 seconds, for 18 minutes (4 sets of):
Station 1 – 8-12 Tempo Dumbbell Front Squats @ 2211
Station 2 – 8-12 Strict Pull-Ups OR 8-12 Single-Arm Bent-Over Rows per Arm
Station 3 – 8-12 Dumbbell Push Press @ 12X2

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

Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run OR 10/7 Calorie Bike or Row
10 Lateral Burpees Over a Dumbbell

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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Jordi F
Jordi F
August 5, 2020 1:11 am

I have a question
when in planning you explain “4 Minutes of Dumbbell Burpee Box Step-Overs (55/35 lb DBs over 20 ″ box)”.
would it be with two 55lb dumbbells (total weight 110lb), or 55lb spread over two?
I always have doubts, because it seems very heavy =}
Thanks

Jordi F
Jordi F
August 6, 2020 2:55 am
Reply to  Michele Vieux

Thank you very much for answering.
Due to my work, in order to make up for lost workouts, I moved back a week in planning. That is why I am writing a week late. sorry.
yes, I did with ktb’s 24 kg.
a) 25 reps
b) 76 cal row

Thank you very much for your planning, they are fantastic, they are helping me a lot to regain my abilities.
They make me cry blood after every workout.

Pablo Doval
Pablo Doval
July 31, 2020 6:44 am

B. 26 reps
C. 65 cal

Danny Lizano
Danny Lizano
July 30, 2020 6:46 am

B) 22 reps with 50lb dBs
C) 65 cal row

Janelle Winston
Janelle Winston
July 29, 2020 9:13 pm

Changed it up a bit so I could be outside.

4 RFT:

400m run
9 bent over DB rows.
12 DB picnic bench step ups
15 v ups
18 alt pistol squats.

20:50

Then just for fun
140’ HSW 2 X 30’ a couple of UB 15’ and 20’.

https://www.instagram.com/p/CDQDtJpDF5i/?igshid=w59oaupbvn6z

Candy Olkey
Candy Olkey
July 30, 2020 9:35 am

Awesome work on those HSW! Love the video!

Chris
Chris
July 29, 2020 8:51 pm

B: 22 burpee box step overs with 50# dumbbells – 8 in 1st minute and then grip faded fast

C: 71 cal row

Rafael Barros
Rafael Barros
July 29, 2020 3:58 pm

B: 24 DB burpee box step over (horrible)

C: 77 cal row

John Knox
John Knox
July 29, 2020 4:49 pm
Reply to  Rafael Barros

Hey, nice job on that row!!!

TheLonghorn
TheLonghorn
July 29, 2020 3:38 pm

Did my own thing due to lack of time and focus:

A. OT2M for 20 (10 sets) :
12cal AB – 22/22/19/17/17/20/24/29/32/34
Legs were bricks after round 6

B. Mow the very thick post-hurricane lawn.

Michele Vieux
Michele Vieux
July 29, 2020 4:34 pm
Reply to  TheLonghorn

It was headed straight toward us here on North Padre but dipped south at the last minute! Power out for nearly 2 days and lots of broken branches but luckily unscathed!

TheLonghorn
TheLonghorn
July 29, 2020 5:46 pm
Reply to  Michele Vieux

Glad to hear it! We had water within inches of my precious garage gym but narrowly escaped!

Michele Vieux
Michele Vieux
July 29, 2020 6:40 pm
Reply to  TheLonghorn

That would have been tragic!! Glad everyone and the goods are ok!

John Knox
John Knox
July 29, 2020 12:53 pm

A) complete (115/135/155/135 on rows)

B)
Amrap 4 burpee box step overs with 55# dbs
33 reps… ouch!!!

Rest 60 seconds

Max calories in 4 min row
75 calories

THAT was a good workout!!! Thank you!!!

Anika Tipton
Anika Tipton
July 29, 2020 11:31 am

A. That was hard! Or I’m just terribly out of shape…I can do pistols on my right leg, but had to do assisted on the left. Did 20 95# deadlifts instead of the hamstring curls. Did rows with 95#. Hollow holds were tough!
B. 27 dB burpee box step overs with 25# dbs
65 cals rowed

John Knox
John Knox
July 29, 2020 12:54 pm
Reply to  Anika Tipton

Wow, nice job on the 64 calorie row!!!

Michele Vieux
Michele Vieux
July 29, 2020 2:55 pm
Reply to  Anika Tipton

You crushed crushed that row!

Anika Tipton
Anika Tipton
July 29, 2020 3:44 pm
Reply to  Michele Vieux

Omg, thank you so much guys! I tried my hardest ?

Kenny Wetherholt
Kenny Wetherholt
July 29, 2020 11:11 am

A. Done
B. 32 DB step over/ 64 calorie row
Who knew 4 min of step overs could be so horrible

John Knox
John Knox
July 29, 2020 12:54 pm

Kenny, nice job on the burpee box step overs. I was hoping to hit 10 per min, but 8 was as fast as I felt safe doing, it’s the turning around that takes a ton of time

Michele Vieux
Michele Vieux
July 29, 2020 6:41 pm
Reply to  John Knox

I’d be curious to hear how many opted for the turnaround vs the lateral step-over.

John Knox
John Knox
July 29, 2020 8:22 pm
Reply to  Michele Vieux

Haha! I didn’t even think to do lateral ?. I’ll try that tomorrow

Candy Olkey
Candy Olkey
July 30, 2020 11:41 am
Reply to  Michele Vieux

Did this wod a day late…thanx for the lateral step over tip…it really did help! I was hoping you could answer a question about the shin stretching video. I did all of the elements that Coach Nugent demo’d. LOVE IT! But….the stretch that he shows where you sit on your feet to stretch the shins…didn’t stretch my shins at all. Not even leaning way back…but it did stretch my quads. Is this normal? Now when I did the alphabet that kicked some shin A$$!

Daniel Dempsey
Daniel Dempsey
July 29, 2020 9:33 am

Can anyone explain what a ‘Double leg calf raise stretch’ is?
Is it a calf raise or a stretch?

Al F
Al F
July 29, 2020 3:09 am

No time to train yesterday as hanging out with the family all day so did a double session today with yesterday’s thrown in for good measure! Yesterday’s KB warmup done with 24kg A. Dumbbell bench press every 90 secs x8 sets 30kgx8, 32.5 x8, 35 x8, 37.5 x8, then rest @37.5 x6 B. FT 4 sets 400m run 10 DB PP with each arm (front hold with other) @25kg 15 press-ups 14’46 Quite a big transition between the 2 on this one so probably not too bad, all PP done UB C. Section A done from today but just went… Read more »