PERFORMANCE
Warm-Up.
Row 1000 meters
Followed by…
“Mind Muscle” Hamstring Stretching w/ Eccentric Loading
Followed by…
Three Sets:
5 Deadlifts
(practice touch and go cycling)
20-30 seconds Handstand Hold
(practice perfect hand placement each time)
Then…
A.
“Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups
Compare results to January 21, 2021.
B.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
**Next week is 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 Alternating Scorpion Kicks
60 seconds of Bottom of Squat Hold
Followed by…
Three sets of:
15 Air Squats
10 Russian Kettlebell Swings
5 Push Press
30 second Hang From Pull-Up Bar OR Plank Hold
Rest 60 seconds between sets and gradually increase each effort
NO EQUIPMENT SUGGESTIONS:
Russian Kettlebell Swings – Substitute Ground to Sky Reaches
Push-Press – Substitute Divebomber Push-Ups
Hang – Substitute Plank Hold
When the running clock reaches 23:00, perform the following…
Three rounds for time of:
21 Thrusters
21 Pull-Ups
NO EQUIPMENT SUGGESTIONS:
Thrusters – Substitute Jumping Air Squats
Pull-Ups – Substitute a 200 Meter Run
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1: 15 Right Side Plank Reach Throughs
Station 2: 15 Left Side Plank Reach Throughs
Station 3: 30-45 second Hollow Hold
Station 4: 6-10 Tempo Reverse Snow Angels @ 1111
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.
Yes please. I have been following for a few years. I follow 2-4 weeks behind. Never posted before. Thanks for he great programming!
Yes! My husband and I have been doing these workouts for over a year now, and really love them! Thank you!
As my wife said above, we truly love these at-home workouts. They’ve honestly changed our lives and we’ve fallen in love with the minimal equipment programming. We hope to continue following them!
Yes, I have been following these workouts through the pandemic. My gym is in my physical work building, and we are still shut down. These workouts have kept me going!
A. Strict Diane – scaled with kipping handstand push-ups
5:56 it was ok.
I can get this closer to 5 mins or just under 4 mins but my hspus are not where they used to be.
Yes
Yes yes yes… How many times can I say yes? This programming has been a lifeline the last year and a half… And I don’t want it to stop. I’m in the best shape of my life and still doing it all at home? All thanks to you guys. 😁😁😁
My wife and I have been following the workouts for a few weeks now and really enjoy them! I just had one question… I appreciate the links to videos on certain movements, but there are many that I have to look up how to do. Is there a database somewhere where we can quickly reference these? This would make it much easier and quicker for us, rather than having to YouTube every new movement.
Well, I really wish I hadn’t done 40 SHSPU yesterday. 😫
A. 8:13 – half RX, half with kipping HSPU after my body let me know, it didn’t appreciate more HSPU and would not cooperate to do any more. (I even started failing kipping HSPU in the last round.)
Last time was 6:51 RX.
Oh well.
B. Done with 155 because I was too lazy to load more weight.
Red band and accumulated time on the L sit which is horrible and I hate doing. 🤪
Great WU – Row done with nasal breathing!
A. Strict Diane – 6:33
DL – 16/5, 12/3, UB
SHSPU – pike off box – 9/6/6, 6/4/5, 5/4
B. BB Hip Thrusts @ 225# (kept it on the lighter side)
Band Pull aparts – 15 OH / 15 front
L-Sit – 30/15/15 all 3 sets
Yes
yes
A. 5:11- shspu done to an abmat on top of a plate. When I couldn’t do any more of those, I moved to pike push-ups. Did 16/8/4 before switching to pike.
B. Done. Subbed 10 reps of 24kg kb swings for bb hip thrusts. L-sits are so hard 😩
Yes
Wow, it was all the way back in Jan we did this??? Feels like just a couple months ago, if even…
A – 4:46 vs 4:39 PR set in Jan (weekend of excessive drinking didn’t play well today)
B – Hip thrusts @ 225# and subbed hollow hold for L-sit
Smokin fast BFS!! 🔥
I’ve followed your “At home” WODs for many months. They are the best on the net. Varied, fun and really helpful when you are away or have no time to hit the gym.
Thank you so much!!
Yes
A. 8:08
No pop whatsoever this morning. This was almost 2 minutes slower than the last time. It should be a sprint, but it was a slog.
B. Done
Hip thrusts done at 305
Two red bands on pull aparts
L sit
C. Nasal breathing 5k
22:43
286 cals
Edit: SHSPU scaled to zpress 44 lb kb.
Nice working sticking with it though Mike and getting it done!! 👊
Whether slog or sprint Diane always gets the intended result of near death feelings, so way to still get it done. Way to not just do B @ 305# for the hip thrusts, but also cap it with a 5k row
Strict Diane (Scaled)
6:29 vs 8:07 in January
185# and kipping HSPU – taking a few months off of SHSPU reduced shoulder pain and increased strength
R1
DL – UB vs UB
HSPU – UB vs 11/5/5
R2
DL – 10/5 vs 10/5
HSPU – 10/5 vs 5/5/3/2
R3
DL – UB vs UB
HSPU – 5/4 vs 3/2/3/1
Yes.
Yes. It really helps that gyms are closed now.
Yes. Since the start of lock downs. Great workouts! Please continue to post in the future.