PERFORMANCE & FITNESS
Warm-Up.
3 Minutes Assault Bike w/ Nasal Breathing Only
Followed by…
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Followed by…
Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run
Followed by…
Power Breathing Practice
**This is to ramp you up for the workout! It can also be used as a tool to down regulate your heart and breath. Please do not skip this!!**
Then…
Every 12 minutes, for 36 minutes (3 sets) for times:
1000 Meter Row
20 Burpees Over the Erg
10 Strict Pull-Ups
400 Meter Run
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Single-Arm Dumbbell Overhead Squats (50/35 lbs)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**This the final week we will post our At-Home Workouts in this location. Stay tuned for the launch of a new and improved version of our At-Home Workout Program this September!**
In the meantime, feel free to scroll back over the past 70 weeks (!!) and repeat some of the ones you really loved or maybe missed.
And…we are trying to get a feel for how many people are currently following this program. If you can take 15 seconds to comment below with a simple “yes”, we’d appreciate it. If you can take 2 minutes and fill out this quick survey, that’s even better! We want to make sure we are giving you what you need in the new & improved program!
When the clock starts, perform…
Two sets of:
60 seconds of Sampson Pulses Each Leg
60 seconds of Pigeon Pulses Each Leg
60 seconds of Deep Lunge Mountain Climbers
60 seconds of Alternating Scorpion Kicks
30 seconds of Divebomber Push-Ups
30 seconds of Ground to Sky Reaches
When the running clock reaches 15:00, perform the following…
Every minutes, on the minute, for 30 minutes (5 sets of):
Station 1 – 8-10 Right Leg Bulgarian Split Squats
Station 2 – 8-10 Left Leg Bulgarian Split Squats
Station 3 – 8-10 Dumbbell Bench Press OR 10-15 Push-Ups
Station 4 – 15-20 Russian Kettlebell Swings
Station 5 – 60 seconds of Tempo Dumbbell Curl and Press @ 1111
Station 6 – Rest
When the running clock reaches 50:00, perform the following…
As many rounds and reps as possible in 7 minutes of:
20 Alternating Leg V-Ups
20 Alternating Pistole OR Jumping Lunges
Yes, doing this one too!
yes yes yes
9:46/10:40/11:33
RX+ w/ 55# db
In last round did 10 pull ups first then burpees. Felt harder on the run. Was gasses anyways🥵
Hard to get a good hold on the single arm dB OHS. Held the head on the inside of the dB. Worked well, more or less…
Sick times – on the last round change-up I always feel like there’s a bargaining at some point on every chipper metcon where we look to borrow some gas but will undoubtedly pay for it not long after haha
Thanks barefoot squatter. I didn’t try to switch the order. It was my workout brain not functioning and skipping the burpees. The pull ups were great to rest the legs before the run. Well…
I get absolutely terrible workout brain… absolutely terrible
Way to work. I also found that trying to hold the 55 as far back and over my head as possible made the movement a bit less strained.
Thanks Luke for the great advise. Definitely have to work on those including mobility. Amazing times and grind on your workout 🤙
10:38, 10:53, 11:44
Sick times – how’s the shoulder feeling?
Thanks man. It is actually my elbow that has been problematic for the last 12 months but it is feeling a lot better. I still need to go to PT to get some exercises to improve my triceps inflammation but life has been bonkers the past 1-2 months.
That looks like a rough workout! I’m traveling for work this week and I dropped in on a local box which was fun.
Metcon:
250 m row
21 pull-ups
250 m row
15 50 lb Arnold press (sub for hspu)
250 m row
9 T2B
250 m row
15 Arnold press
250 m row
21 pull-ups
250 m row
16:16
This was a fun grind. The last round of 15 hit me hard! Great work on today’s metcon everyone!
You must’ve put on a rowing clinic!
Phew, that was a long haul. Fun(except the 1000m row).
10:35,10:55,10:55 – fairly consistent, even on the row which is good for me
Row: 3:50,3:51,3:58
Burpees: fairly constant and mostly unbroken
Pull ups: 5/3/2
Run: 8mph on treadmill
Snatches: 19s UB +1 to start OH squats
OH squats: need to practice and improve mobility – better as I got warmer; right shoulder especially inflexibly
Great workout, and good job everyone!
Ridiculous times, way to keep them sub 11, esp on the last rd. Smart move going 19+1 to start the next movement
Wow, consistent! Great job!
This was the hardest workout I’ve done in months. Bar none. Could be because I wasn’t fueled properly so I was having low blood sugar issues, or the fact that my sleep was super interrupted last night, or that I am just super unfit. Or all the above. Switched the row and the run distances because of the elbow. So 800m run and 500m row. Used a KB for OVH squats. All else RX 1st round: 11:34 Rested an extra 2 min. 2nd round: 13:33 Rested an extra 5 min -went and got some sugar to try feel better. 3rd… Read more »
Fantastic fight – for what it’s worth I don’t think you’re unfit at all, I’ve seen your results. Low blood sugar is crushing any time, never mind during a metcon, esp one like this. Add loss of good sleep and it’s just a recipe for a super mental test, which you clearly blew away
Thank you for the encouragement! It was a soul crusher and it was only the fact that I was going to post my times and score on here that made me keep going 🙂
Yes, when I travel and have limited equipment. I’m subscribed to the Masters programming on SugarWOD.
A. 3 Rounds for times 1000m Row – 4:31 / 4:45 / 4:55 20 Burpees over the Erg – UB 10 Strict Pull Ups – 4/3/3, singles, singles 400m Run – 2:20-2:30 20 Alt DB Snatch @ 35# – UB 10 Single Arm DB OH Squats @ 35# – 5R/5L (heels on plates) 13:10 / 13:10 / 13:27 (50s rest between rounds) total time – 41:27 ***I kinda liked this one..except for the rows! B. 3 Sets @ 25# DB 10/leg DB in Front Rack Curtsy Lunges 10/leg DB in Front Rack Cossack Squat 10 Incline Narrow Stance Goblet Squats… Read more »
For giving yourself only 50 sec rest those are insanely consistent times, and to go UB on the burpees every time… AND do a part B… what?!??!?!?! Sick work as always
Sub the rower by 800 mts run:
E12MOM X 3
800 mts run
20 burpe over DB
10 strict pull ups
400 mts run
20 alt DB snatch @ 45 lbs
10 Single arm OHS @ 45 lbs
1.- 10’ 03”
2.- 10’ 10”
3.- 10’ 35”
Me: 43 yo men jejeje
M 54YO
35lbs. Nice programming!
1st round 11:15
2nd 4 squats
3rd 6 squats
Yowza! That one hurt… I’m pouring sweat 🥵
Set 1: 10:27
Set 2: 11:13
Set 3: 11:23
I had to replace OH DB squats with goblet squats @ 53# (need to work on lat mobility BAD!!).
The burpees were by far the worst for me. My last set was pretty much step-overs…
They were soooo bad! Like a BMU instead of a pull up! Great job though!
The pullups (for me) were a break. The burpees ruined the entire round for me, haha. I felt fine off the rower (decent time too @ sub-4), and was gasping for breather midway thru burps!
Sub 4! Good work!
Yes
Although reading the above, I’m starting to regret my decision to follow this programming lol
Right!?!? 😂
I had the same idea – workouts like this make me question my sanity 🤣
Makes me question my will to live
Yes
Wow.
Tuesday was a mental game and so was today 😂
On my circa 1980s Jane Fonda rower – I’ve figured that 135 reps approx equals my 1000 m time on a concept 2, so used that for rowing.
Burpees over doweling elevated on KBs
Pull-ups RX
Run RX
DB snatches RX
Scaled single arm DB OH squats to 22.5 lb instead of 35
Round 1: 30 seconds remaining
Round 2: 50 seconds remaining
Round 3: 20 seconds remaining
Fantastic job keeping within the cap and maintaining consistency