PERFORMANCE
Warm-Up.
Followed by…
Three Sets:
Static Hang x 30-60 seconds (accumulate if needed)
Rest 15-20 seconds
Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds
Rest 15-20 seconds
Wall Climbs x 2-4 reps
Rest 60 seconds
Then…
A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Seated Piked Double Leg Lift x 30 reps
Rest as needed
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:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of RoboDog
30 seconds of Sampson Pulses per Leg
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 20 minutes (10 sets of):
Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols
Station 2: Rest
*Every time you go back to station 1, pick up where you left off.
When the running clock reaches 40:00, perform the following…
Three sets of:
Alternating Single-Arm Seated Dumbbell Press x 8-10 reps each arm
Bilateral Bent-Over Row x 8-10 reps
Rest 30 seconds
Alternating Dumbbell Front Raises x 8-10 reps each arm
Supinated-Grip Bent-Over Row x 8-10 reps
Rest 60 seconds
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.
International chest day
Then Nate
2 chest to bar
4 pike HSPU
8 KBS
20 Rounds
A. 18 rounds. Bar MU, SHSPU, #70kb
Got so grippy
B. Done
Nice job
A. 20 Rds even. Scaled to BMUs, The last 3 rounds were ROUGH on the SHSPU.
B. Deadlifts OT2M For 20: 10-9-8-7-6-5-4-3–2-1 rep scheme, 135 to 375.
C. X-over symmetry and tabata core work.
Nice!
I heard you left for a bit too. If so, welcome back and great job, as always!
A. 20 min AMRAP
2 strict pull ups
4 strict hspu (to target)
8 kb swings
12 + 8
B. Done
A. Nate: scaled.
17 @ 20:02.
RMU feet on 24” box. Low rings. (Butt on floor to start)
SHSPU for 8 rounds – 1” mat under head.
The rest kipping, no mat
KBS w 45# KB – heaviest I have.
Shoulders were toast after 10 min.
Didn’t do B. Kids needed to get outside. Will do it later.
WU + 225 walking lunges (2 min rest) followed by 2 sets of Dynamic BSS x 15 reps each leg (30s rest between legs) all with Nasal Breathing Only A. Nate – SUPER MODIFIED – AMRAP in 20 min – 11 Rounds 2 Roll to Candlestick + 3 Strict Pull Ups + 4 Strict Ring Dips 4 SHSPU – Pike off box 8 KB Swings @ 24kg ***Super happy that I was able to keep all the pull ups and Dips UB B. 3 Sets Single Leg hip bridge x 12 each leg @ 2012 Frog Pumps x 20 @… Read more »
I’ve been loving those frog pumps!
Warmup done
Amrap 20 min (had to modify no way to do muscle ups)
4 ttb 4 spu 4 shspu 4R 4L American kB swing 40lb dB
18+8
For time 3 rounds
24 wbs 20lb sand ball 10’ throws
6 power clean 185
12 ttb
Time 6:38
Good afternoon everybody…
A. 10 rounds scaled; did mups off bench, kipping hspu, and 60# American kb swing. took 17:34.
B. Done.
12/12/12
20/20/20
30/20/20
Good work Chris! I have a quick question for you. How has the smolov jr. program been for you? What made you add that in? I’m considering adding something like that into my training too.
It worked well especially adding volume at higher percentages. I tried it because I have always had problems benching with a barbell. Be prepared for the volume – it’s 4 days/week for 3 weeks. I did all sets e2mom and I seemed to be as strong on the 1st set as the last which wasn’t the case a month ago.
As I am not able to do MU with full bodyweight I did fitness today.
A. Amrap 20’
4 SHSPU
8 Strict pull ups
16 KBS 32 kg
9 rds + 12 reps
Had to split up the pull ups pretty early.
B. Done.
No set up forMU so switched it a bit for the fitness programming:
4- strict HSPU
8- strict PU
16- KBS 55lbs
10+12 pull ups got me
B done
A- 20+4 Scaled (Boooooo Hissssss. I only have a 50lb KB so i did 10 reps each round)
B- loved it. booty butt cheeks for dayz
That’s still a solid day. Great job.
Had to replace ring mu for bar mu because of space constraints. Man, bar mu is so much harder to me.
Complete as many rounds and reps as possible in 20 minutes of:
2 bar Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (24 kg) – only have 24 kg at home.
20 rounds +1
Happy considering the circumstances.
In the am:
5x
20 cal ab
20 call row
14.39 , super slow md nice Z2.
Killed it
Warmup done
A. Nate max rounds 20 mins
2 MU’s (done with thin band between 2 as not quite there yet)
4 HSPU’s
8 KB swings @28kg (max I have)
20 rounds
B. All done
Another one crushed
At work again so did a mishmash of what I could with my trusty 40# DB…. Three sets of: Dumbbell Gorilla Rows x 8-10 reps each arm Rest 30 seconds Dumbbell Floor Press x 8-10 reps Rest 30 seconds Dumbbell front rack lunges x 8-10 each leg @ 3111 Rest as needed all using 40# DB Three sets of: Single-Leg Hip Bridge x 10-12 reps each leg @ 2012 (bodyweight) Rest 30 seconds Frog Pumps x 20 reps @ 1112 (40# DB… STARTED CRAMPING IN MY HAMMIES!) (focus on maximal contraction of your glutes during each 2-second hold at the… Read more »
Great workout with almost no equipment!