Warm-Up.
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Then…
A.
Five sets of:
Front Squat x 2 reps
Rest as needed
Build over the course of the five sets to today’s heavy double.
B.
For time:
50/35 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs (50/35 lb DBs)
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. Click here for the full workout briefing.
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 DB or KB “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. This should be performed at 70-80% effort.
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 16-20 Dumbbell or Kettlebell Alternating Lunges
Minute 2: Max Reps of Dumbbell Man-Makers
Minute 3: Rest
When the running clock reaches 35:00, perform the following…
Three sets of:
60 seconds of Romanian Deadlifts with KB/DBs
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Upright Rows
immediately into…
30 seconds of Standing Arnold Press
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 (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
A. 135-135-135-135-135
B. 8:02 (1600m bike/53&35lb kettlebell stepovers)
Did this as a makeup today.
Front squat 115, 120, 140, 160, 170#
35 cal row
50 25# DB box step overs (I only have a set of 25s)
9:54
B.. 10.32 and I’ll be signing up to the competition one!!! So excited
FS x 2 135-185-225-255-275
Row 50 cal + 50 dB box step overs
35lb dbs 20” box
2:21 row
4:20 box step overs
6:41 total time
another coach that I work with took the 40s so I’m left with limited dbs.
Front Squat 245lbs 5×2
B. 50cal done on Air Assault and 50lb step overs in 8:13
A. 225, 245*, 225, 240, 255 *form was shaker so I went down and worked back up. Felt heavy this the final set then it felt correct. B. 7:04 (did 55 cals on airdyne) 50#dbs sets of 10 Followed immediately by 50 cals on the bike (trying to build my engine) 200 double unders – discovered my rope is at least 2″ too long. Accumulated 1 minute in an Lsit hang and did some ring MU transitions PRO TIP: if you have a short torso like me, stepping on the rope and cutting at armpit length may be too long… Read more »
A. Front squats x 2
90kg, 100, 110, 115, 120 x 1 (just miseed the 2nd one!)
B. 50 cals on hand bike
Off after 4 mins
50 box step overs 1x 24kg KB and 1 x 20kg KB
UB
7.12
Is this meant to be farmer carry or single DB? Average time on BTWB RX is like 9:00 which seems crazy with 2 50# DB
FS x2
185lb 195 205 210 210
B.
50 cal air Dyne 3;15
50 step overs w 45lb kettlebells. Done in 5 sets of 10. Probably should of scaled to my 35s but was a good struggle.
Total 10:30
A. Did front box squats up to 95 kg
B. 7.12 with 2×18 kg DBs
Nice job!
Thanks Joseph!