FITNESS

Warm-Up.
Thoracic Iso Holds
12-Minute Mobility for Hip Hinge Day

Followed by…

Two Sets:
Banded Good Mornings x 20 reps
Russian Step-Ups x 5 each leg
Overhead Carry w/ Barbell x 40-50 meters

Then…

A.
Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Push-Ups x 15-20 reps @ 2011
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
15 Kettlebell Swings
20 Goblet Hold Alternating Reverse Lunges

ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED

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.

Complete as many rounds and reps possible, performed at 75-80%, in 30 minutes of:
200 Meter Run OR 50 Smurf Jacks
60 seconds of Front Leaning Rest
200 Meter Run OR 50 Mountain Climbers
30 Superman Punches
200 Meter Run OR 50 Smurf Jacks
15 Side Plank Reach Throughs Per Side
200 Meter Run OR 50 Mountain Climbers
30 Single-Arm Back Pack Cleans (15 each side)

Attempt to maintain nasal breathing for the duration of the workout.

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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Vincent BegueblankDennis Gillotte Recent comment authors
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Vincent Begue
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Vincent Begue

Home workout option.
I did two rounds of all the described workout in 27 min. Couldn’t go to 30 minutes because it was raining too much, and i was wasted 🙂
Very exhausting for the legs i would say. I did 7 x 200m in total and 2 times mountain climbers.

Dennis Gillotte
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Dennis Gillotte

What does it mean “30×1” at the end of deadlifts and “2011” after the pushups?