Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Followed by…

Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds Hold in Support on Rings + 10 seconds Hold in Catch on Rings
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Then…

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)

B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Ring Dips @ 1111
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

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.

Every minute, on the minute, for 25 minutes (5 sets) of:
Minute 1: 10 Overhead Presses + Overhead Hold until the clock reaches 45 seconds
Minute 2: 20 V-Ups or Sit Ups
Minute 3: 10 Thrusters + 10 Deadlifts
Minute 4: Goblet Squat + Standing Oblique Crunch x 10
Minute 5: Rest

If you do not have kettlebells or dumbbells, use anything a back pack or any object that will allow you the range of motion.

24
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Janelle WinstonCandy OlkeyAnika TiptonNathan WylderMike Slagle Recent comment authors
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Janelle Winston
Member
Janelle Winston

A.
6 RMU – low ring, feet on box
HSW – 3 breaks, 2 breaks, 3 breaks.
Tuck support on rings. 45 sec 30/15

B. Yesterday’s B
35 cal AB
50 DB BSO

7:07 RX those step overs though!

The plan was 5 x 10, that fell apart after 2 rounds.

Candy Olkey
Member
Candy Olkey

10 Min Row with 5 burpees over the erg every min on the min with nasal breathing only
A. Front Squats x 2
105, 115, 125, 135, 145×1
B. For Time -RX – 9:16 (1:11 PR)
35 Cal AB – 3:42
50 DB Box step overs @ 20″ (15/10/5/5/9/6) – 5:34
C. Travis’ Ab workout #5
3 Sets
Seated piked double leg lifts x 15
Tuck up to V-up x 10
Side hand plank with hip circles x 10 (each side)
Superman open/close x 15
D. 1000m Jog with daughter for gym class

Anika Tipton
Member
Anika Tipton

Yesterday’s
A. Front squats x2- 135#/155/165/175/180
B. Row 35 cals + 75 25#dB stepovers (need to get some 35#dbs!)- 6:53

Candy Olkey
Member
Candy Olkey

Wow Anika….so strong and fast!

Anika Tipton
Member
Anika Tipton

Thanks Candy! I’ve got long legs, good for stepovers! 👍

Nathan Wylder
Member
Nathan Wylder

A. How is the candlestick move physically possible? Did a few MUs but mainly tried candlestick
Handstand walks started really bad…unbroken last 2 sets on pavement
L-sit – was a tuck sit today. Had the shakes super bad

B. Airdyne cals: 22, 20, 22, 20
Strict Ring Dips: 15, 13, 14, 13
Bar Muscle Ups: 2, 3, 2, 2 (I’ve never had chicken wings till today)

No finisher. Had a lot of issues with the clock today. Need a new time-keeping app. Recommendations?

Mike Slagle
Member
Mike Slagle

I like the trifecta app as a timer. The whole app used to be free. It isn’t any more, but it works for well for me using the free features.

Nathan Wylder
Member
Nathan Wylder

Yeah, trifecta looks great, but at $50/year, it’s pricey.

Mike Slagle
Member
Mike Slagle

Does it let you download the app without paying? I got it a few years ago before there was a cost. After they switched some of the paid features, I got locked out of the workout log and video content. I can use the timer though and it works well. I only use the free features.

Candy Olkey
Member
Candy Olkey

Way to stick with it Nathan even when things aren’t going quite as planned! I use 2 different timers on my phone…Tabata Timer and GymNext Flex Timer. The GymNext Flex timer can be used with a wall timer or just the app.

Nathan Wylder
Member
Nathan Wylder

Thanks! I’ll take a look

Mike Slagle
Member
Mike Slagle

A. Candlestick and lrmu progression
Handstand wall runs. My 5 year old joined me for this one. She also swung on the rings!
Lsit done

B. Rowing cals. 22, 21, 21, 22
Strict ring dips. 10, 8, 7, 6
Strict c2b 5, 6, 6, 6
Front leaning rest on rings done

C. 400m run with my daughter

I forgot to add in the front squats I started with

215×2, 225×2, 235×2, 245×2, 245×2

Al F
Guest
Al F

A. All done

B. Hand bike 14,12,13,13
Strict ring dips. 15,16,16,15
Bar MU’s 6,8,8,8
30 front lean Done

patrik_s
Member
patrik_s

A. Done but in half time since a bit pressed for time. Did strict ring MUs×5
B. Done
Row at 25 or 24 pe rd
15 strict ring dip
5 bar muscle ups
30 sec front lean rest.

Wow, those bar MUs were hard! All the stuff before made both pulling and pressing challenging