PERFORMANCE

Warm-Up.

Static Hang x As Many Seconds As Possible
Full Body CARs
Static Hang x 3 minutes in as few sets as possible

Followed by…

Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Dead Bugs x 20 reps
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds

Then…

*Step 1*
Pick one with its corresponding distance:
*Assault Bike 250/200 Calories
*Row 5,500/5,000 Meters
*Run 3.1 Miles or 5000 Meters
*Ski Erg 250/200 Calories
*Concept 2 Bike Erg 11,000/10,000 Meters

*Step 2*
Pick your next movement grouping…
*Option 1 = 5 Burpees + 10 Air Squats
*Option 2 = 8 Dumbell Clean and Jerks
*Option 3 = 10 Strict Handstand Push Ups

*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.

So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.

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.

Two Sets of:
Bear Crawl x 20 steps forward + 20 steps backward
Dead Bugs x 20 reps
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds

Then…

*Step 1*
Pick one with its corresponding distance:

Assault Bike 250/200 Calories
Row 5,500/5,000 Meters
Run 3.1 Miles or 5000 Meters
Ski Erg 250/200 Calories
Concept 2 Bike Erg 11,000 or 10,000 Meters

*Step 2*
Pick your next movement grouping…

Option 1 = 5 Burpees + 10 Air Squats
Option 2 = 8 Dumbell Clean and Jerks
Option 3 = 10 Strict Handstand Push Ups

*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.

So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.

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

19
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Janelle WinstonRafael BarrosAl Fpatrik_sToni Martos Recent comment authors
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Janelle Winston
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Janelle Winston

Did a partner version of this.

Partner A runs 800m.

Partner B does the following while A runs.
– 3 BMU
– 5 burpees + 10 Air squats
– 8 DB c&j
– 10 pull ups.

Partner B rests until A returns then switches.

We did 4 rounds in 32:48. We were planning to do six rounds, but we threw in the towel after 4 rounds. It would have taken another 16 min or so.

Rafael Barros
Member
Rafael Barros

Row 5.5k
Every 3 mim 10 stric HSPU

27 min total

al fraser
Member
al fraser

Warm up done

Mixed it up a bit and did 11km on my hand bike along with 5 burpees and 10 air squats every 3 mins
28.20

When I looked at the computer at the end I’d burnt 433cals so a little over the 250! Anyway was good fun to mix it up a bit on a Sunday!

Toni Martos
Member
Toni Martos

Today ride a road bike 40km 1200m+ in 1:30h

Mugu
Guest
Mugu

Ran the 3.1 outside with 72, 50# alternating clean and jerk done at the end

34:34 with option 2

The Vegas heat is making its way back in.

Janelle Winston
Member
Janelle Winston

Did yesterday’s. Might do this one tomorrow.

A. 85, 95, 105, 115, 125, 135, 140, 145, 150, 155, 160 – f x2

B. I hate this work out.

5 + 3 PC Rx.

Ouch.

Does anyone remember the last time we did it?

Mike Slagle
Member
Mike Slagle

You might hate it, but you moved through it well! You’ll enjoy today’s workout!

Mike Slagle
Member
Mike Slagle

This was a fun one!
I ran this as 12 rounds of 400m runs, and I cycled through the options 4 times each. First run was 600m. All outside.
44 lb kb for c+j, like pushups off of a box.

35:52

Runs were all 2 minutes or less with a few short rest before or after the option work. Great workout for a nice sunny day!

Candy Olkey
Member
Candy Olkey

I wish you had done this first!!! The weather is so beautiful and it would have been a great day to run outside…but never thought about doing it like you did. Awesome work Mike!

Janelle Winston
Member
Janelle Winston

Love it! Might try to do it as a partner wod tomorrow.

Candy Olkey
Member
Candy Olkey

A.
Step 1 – Run 5000m (obviously had to use the treadmill for this one)
Step 2 – I cycled through each of them Burpees + AS, using 25# for DB C&J and doing Kipping HSPU
Total Time – 29:01
Time running – 22:38 + 9 pauses on the 3min’s
8mph for about the first mile, then 8.2 for about the next 1.5 miles, the 8.4 the last 900m
***I really enjoyed this one…I actually feel VERY relaxed now!

Mike Slagle
Member
Mike Slagle

Great work! This was a fun way. Enjoy the rest of the weekend!

Janelle Winston
Member
Janelle Winston

So can I choose different option #2 each time? Or the same one all the way through?

Mike Slagle
Member
Mike Slagle

That would be a fun way to work through it. I think I’ll cycle through them! I wouldn’t have thought about that otherwise.

Hunter Maynard
Member
Hunter Maynard

Working out from work again with my 40# DB…

Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
Rest 60 seconds

Every 1:30 x 6 sets (3/leg)
7 Bulg split squats bottom half
7 Bulg split squats top half
7 Bulg split squats full ROM
All done at body weight

AMRAP 15:
50 air squats
7 HSPU
14 Alt DB power cleans (40# DB)
every 3 minutes including @ 0:00 run 200m
4 rounds + 35 squats
(All movements UB)

3 sets:
10 hollow rocks
10 Superman’s

patrik_s
Member
patrik_s

A wod that suits me pretty well 👍 Rx

Option 1: 250 cal assault bike, every 3 minutes: 10 strict handstand push ups

19.48

Held a watts count of 345-359 mostly but increased to mid-400s in the last round, and most shpu at 8-2 (first 2 rds unbroken)

Mike Slagle
Member
Mike Slagle

Great work man! That’s a blazing time!

patrik_s
Member
patrik_s

Thanks Mike! I like the assault bike, and the strict handstand pushups took on average 30 seconds or less. I’m sure I went for the “shortest” option. Had i ran or rowed, the time would have been very different!

al fraser
Member
al fraser

Quick time! 👍