Wall Slides x 10 @ 3030
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Hip Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side


Every 2 minutes, for 16 minutes (8 sets) of:
Bench Press x 1 rep @ 20X0

Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+

“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

Compare results to October 10, 2019.


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 15 minutes (5 sets) of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers – hold each position for one second

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 20:00, perform the following…

Every 7 minutes, for 21 minutes (3 sets) for times of:
500 Meter Row or 40/30 Calorie Assault Bike
25 Thrusters
20 Hang Power Cleans

Rest 2 minutes and repeat for a total of THREE sets.

Use a load for the thrusters and hang power cleans that you can perform with a maximum of one break for each movement on the first set. We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.

Be creative with objects. You can use a barbell, dumbbells, sandbags, a backpack, etc…for the thrusters and hang power cleans.

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

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Boston MROD
Boston MROD
April 2, 2020 6:29 pm

A. BP x 1

B. Strict JT 12:15

Woof last set SHSPU were slow

Janelle Winston
Janelle Winston
March 31, 2020 7:28 pm

A Front squats from yesterday
145, 160, 160, 165, 170

B. That was probably the closest I’ve come to just throwing in the towel. First round was ok, SHSPU with a 1.5” mat, ring dips were a mix of strict and toe assist. First push up, I failed. Collapsed. It went down hill from there.
Had to do pike HSPU, and all jumping ring dips and bad push ups.

The scaps and shoulders tightened up and that was all she wrote.


Al F
Al F
March 31, 2020 11:24 pm

Well done for hanging on in there and getting it finished!!

Nathan Wylder
Nathan Wylder
April 1, 2020 6:17 am

I’ll say, I was pretty miserable doing this one too. I commend you for pushing through to the end, Janelle!

Luke Tipton
Luke Tipton
March 31, 2020 6:49 pm

A. E2MOM Strict Press (no bench) x 1 @ 20X0
135,145,150,155,160, 165, 170,175

B. 12:53
SHSPU were definitely the gatekeeper here.

March 31, 2020 5:47 pm

5×8 155 for bench

15:52 for JT
21 strict on rings, then handed for the rest
Good on push ups.

Mike Slagle
Mike Slagle
March 31, 2020 3:02 pm

A. Bench press at tempo
165, 185, 195, 205, 215, 215, 215, 225

B. Zpress for the HSPU 44 lb kb

Candy Olkey
Candy Olkey
March 31, 2020 2:16 pm

Great WU + a little more shoulder LOVE… A. Bench Press x 1 @ 20X0 (based off 150# 1RM) 115#, 120, 125, 130, 135, 140, 142(f), 137(f), 130, 140 B. Strict JT – 14:45 Complete rounds 21, 15, 9 of Seated DB Press @ 25# Strict Ring Dips Strict Push Ups ***Shoulders have been really sore…started taking Magnesium again last night as I haven’t been feeling the relaxation even when sleeping…it definitely helped me relax!! C. Travis’ Ab workout #7 3 Sets Inchworm to Reach and Hold for 3s x 5 Side Crunches x 10 / 15 / 20 each… Read more »

Mike Slagle
Mike Slagle
March 31, 2020 3:02 pm
Reply to  Candy Olkey

Way to come back and finish off your last two reps!

Jeremy Hammock
Jeremy Hammock
March 31, 2020 1:29 pm

Bench x 1 225-245-255-265-275-275-275-275
Worked off 300. No spotter so I stayed at 275.
Strict JT

Nathan Wylder
Nathan Wylder
March 31, 2020 10:14 am

@Michele Vieux Vieux, I don’t have the mobility to do wall slides. How can I increase my range of motion. I can’t even get my wrists to the wall. 🙁

A. 215, 230, 245, 250, 260, 265, 275, 290
B. 15:22 mostly singles on the HSPUs
C. 50 cals on airdyne
50 alternating lunges (just trying to get a little blood flow into my legs)

Nathan Wylder
Nathan Wylder
April 1, 2020 6:15 am
Reply to  Michele Vieux

I need ideas for scap training! Any ideas why my pecs would be so tight? I don’t focus on chest exercises and almost never bench. It is because my scaps are weak? I remember doing crossover symmetry about 2 years ago and making progress but after 18 months off, I feel like my flexibility is worse now than it was when I started.

Al F
Al F
March 31, 2020 5:04 am

A. Worked up to 106kg, failed at 110kg

B. For time 7’28
Blimey press-ups have never felt so hard!!!!!!

Nathan Wylder
Nathan Wylder
March 31, 2020 12:02 pm
Reply to  Michele Vieux

I don’t have the mobility to do wall slides. How can I increase my range of motion. I can’t even get my wrists to the wall. ?

March 31, 2020 3:12 am

Emom 10x (30 min)

20 Row Calories
Rest 15 secs
20 Assault Bike Calories
Rest 1 min

Did it 20-21 cal ev round. Holy smoke….

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