PERFORMANCE & FITNESS
Warm-Up.
“Mind Muscle” Boxing the Compass
Followed by…
Static Hang x 30-60 seconds
Squat Therapy x 10 reps @ 3111 (toes as close to wall as possible)
Russian Step-Ups x 20 (10 each side)
Static Hang x 30-60 seconds
Air Squats x 10-15
Russian Step-Ups x 20 (10 each side)
Followed by…
Three Sets:
3-Cone Out-and-Backs (10-ft; 15-ft; 20-ft)
Box Jumps x 3-5 reps
Wall Balls x 3-5 reps
*Practice speedy transitions throughout
Rest 30-60 seconds
Then…
Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″ – step-down from top)
10 Strict Pull-Ups
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 second Run/Bike/Row/Jumping Jacks
5 Inchworms
10 Russian Baby Makers
15 Tempo Air Squats @ 1111
Rest 30 seconds
Followed by…
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
20 Plank Reach Throughs
30 Lateral Line Hops
Rest 30 seconds
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
15 Single-Arm Dumbbell or Kettlebell Overhead Squats
15 Burpees Over the Dumbbell
NO EQUIPMENT SUGGESTIONS:
Single-Arm Dumbbell or Kettlebell Overhead Squats – Substitute Jumping Lunges
Burpees Over the Dumbbell – Substitute Burpees
When the running clock reaches 38:00, perform the following…
Three sets of:
20-30 Band Pull-Aparts
45-60 second Weighted Plank Hold
60-90 second Hip Bridge 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.
yes
yes
That was rough. 30 minute cap. 3 rounds plus 22 wallballs
Major props to all who finished!!!
Dear Mom: Our workout this morning was dedicated to your day of giving birth to me – I pushed out 5 rounds of 400m run, 30 wall balls, 20 box jumps and 10 pull-ups in 29’48” with Elena and Sijtse running around underfoot and shouts of “GRANDMA KIIIIIIIIIM!!!!!” every time I felt like slowing my pace or quitting. Motherhood is a marathon, and I’m eternally grateful to you for sticking with it, digging deep, reinventing yourself midstream, and being tenacious. You’re an athlete of life.
Happy belated!!!
Yes
Did 6/25 because I did this one yesterday.
E7M – 35 min 5 sets
250 m row
50 DU
50 Air squat
25 push ups
4:26, 3:54, 3:59, 4:03, 4:16
First round had a bunch or trips and a walk into another room to do DU.
Last round, talking to kids and losing count on the air squats.
This was perfect for today. Good movement without exhaustion.
Yes
Yes!
31:58 to a 8.5ft wall ball target – all else Rx
Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (20lbs)
20 Box Jumps (24” – step-down from top)
10 Strict Pull-Ups
5:40
6:00
6:40
6:55
6:38
WB 25/5 + 2 x 20/10 + 2 x 15/10/5
PU’s 3 x UB and 2 x 7/3
34:20- there was some real suffering going on in that 5th round. Great job everybody!
For realz! Great job!
29:46
400m run
30 Wallball @ 30# wb (20-10/15-15/12-12-6/12-10-8/8-8-8-6)
20 Box jumps to 24“
10 Strict Pull Ups (4-3-3)
Definitely underestimated this one a tad. Not doing wb in a long time but me hard today. Strain 14, max HR 180
That is no joke going 30# on the wb – stupid question but what is Strain 14?
Yeah. I warmed up with a 20# vest, but switched to a heavier ball instead, luckily.
I use a Whoop (measures hr and gives a strain from 0-21, where this workout was a 14) and just copied my personal notes here. Forgot to delete the additional info.
Warmed up with a 20# vest… beastly
Yea this one today felt like a pretty high strain, mine felt like a 22 cuz it was like an inferno out haha
I can only imagine the humidity and heat in NYC. Respect for the speedy finish with thruster, high box jumps and the heat 🥵
Thx brotha
Had to do outdoors at park with 20# db thrusters in place of wall balls and 29.5″ jumps onto picnic table so I could do the pull-ups on monkey bars
27:44
97 out here in the NYC area, though I shouldn’t complain considering the northwest heat and I know there are some desert folks here, but once I can stop sweating today and somewhat gather myself back together I’ll take the mental win…
Awesome work 💪
Wow, WAY harder with the DB thrusters! Great job!
Thx, I think it equals out tho since the DB’s don’t go airborne, but one day when I get the chnace I’ll have to try a direct comparison – now I’m really curious
Great out in the field workout BFS!!
Def didn’t feel like it at the time haha
32:17
This was a fun visit to the pain cave. Last two rounds were UGLYYYYY!
I do not use the At-home programming but thank my lucky stars for the awesome program + community that the Performance blog provides.
Hear hear
Oh man,
Week off is not good for the body haha
3×10
135 deadlifts
50# DB strict press
5 rounds
20 cal Echo Bike
10 GHD
10 bench press 135
Somewhere around 20 min of self loathing, texting, and walking slowly to the Bike haha
Welcome back! I swear back in my globo days I used to come back from the occasional week off and feel refreshed… absolutely not the case here tho
For reals man, thanks for the welcome.
Keep up the hard work!
Thanks Mugu, finding the real hard work right now is trying to keep my eyes open – it’s like zzzz city after today’s
Carbs carbs carbs!!!
LOL, Self loathing! Hilarious and accurate 🙂
Yes! Still here!
Yes
Yes
YES!!
Yes
Warmup done ✅
FT 5rds of
400m run
30 WBS @12.5kg to 9ft
20 box jumps @24”
10 strict pull-ups
25’48
Good push that one, was online for sub 25 but last couple of rds slowed right down. 400m runs weren’t as bad as I thought they were going to be because of the ‘rest’ with the pull-ups!!
No 9kg WB so subbed in my 12.5kg ball to 9ft!
12.5kg ball, woof!!! Setting the bar high for us all there!
Wish I’d had a 9kg ball for this one though BFS!!
Great job Al. I was hoping for sub-30 (finished round 3 at 18:00) but I definitely hit a wall on the box jumps in round 4. 5 minute rounds are no joke. You crushed it!!
Thanks Luke 👍, yea def slowed down for the last couple of rounds as well!
Wow Al, you killed it 🙌
Thanks Sebastian 👍, yea it’s certainly been a while since we’ve done WBS, nice work pushing through!! 👊