Every 10 minutes, for 40 minutes (4 sets) for times:
500 Meter Row
800 Meter Run
30/20 Calories of Assault Bike
Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.
ALTERNATE WORKOUT – 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…
Two sets of:
90 second Run/Bike/Row (any machine you have access to)
30 second Side Plank (each side)
30 seconds of Dumbbell or Kettlebell Kang Squats (Romanian Deadlift + Squat)
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Alternating Cossack Squats
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1: 12-15 Dumbbell or Kettlebell Thrusters
Minute 2: 5-8 Devil’s Presses
Minute 3: Max Calorie Row or Bike
Minute 4: Rest
When the running clock reaches 40:00, perform the following…
Three sets of:
45 seconds of Pronated-Grip Bent-Over Row
Rest 15 seconds
45 seconds of Romanian Deadlifts
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds
When the running clock reaches 55:00, perform the following…
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 (think like you are blowing a whistle)
Brief hold out
Keep the ratio of inhale to exhale at a 1:2.
Every 10 minutes, for 40 minutes:
40 Double-unders
800 Meter Run
800 Meter Bike
6:38; 6:22; 6:24; 6:08
Yucky! ? my belly feels nasty after that one.
6:58, 7:05, 6:59, 7:05
On TM and Shwinn airdyne, and rower of course.
Bummer you didn’t feel good afterward. You flew through it!
Dirty 30 Warm Up! Every 12 Min for 48 min (4 Sets) – 9:19 / 9:06 / 8:58 / 8:52 500m Row – 2:16 / 2:16 / 2:17 / 2:15 800m Run – TM – 3;50 / 3:48 / 3:46 / 3:45 20 Cal AB – 2:17 / 2:17 / 2:19 / 2:15 ***Transitions got a little quicker each round Had planned on Travis’ Ab workout #2…but ran out of time. Day 1 of the all new “home school” and it was time to teach gym class for my 9 yr old daughter (some handstand , cartwheel, round off, etc… Read more »
Well done on the metcon! How did school go? I like gym class!
Wow! humbling Metcon- great programming.
Completed as RX- 7:39- 7:40- 7:42- 7:31
Had to adapt today. This current situation is wearing me down 🙁
Every 8 min for 3 rounds, each round for time, of:
Row, 500 m
30 Wall Balls, 10 kg, 10 ft
30 Assault Bike Calories
5.13, 5.13, 5.22
Keep fighting the fight. This situation had great potential to stress us all out, or we can choose to seek peace of mind. This will pass!
You are right. Thanks Janelle
I did the following today: Two sets of: 90 second Run/Bike/Row (any machine you have access to) 30 second Side Plank (each side) 30 seconds of Dumbbell or Kettlebell Kang Squats 30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold 30 seconds of Alternating Cossack Squats Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. When the running clock reaches 12:00, perform the following… Every minute, on the minute, for 20 minutes (5 sets) of: Minute 1:… Read more »