May 6, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Overhead Movement Prep

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
Rest 15-20 seconds
Wall Climbs x 2-4 reps
Rest 60 seconds

Then…

A.
Gymnastics Skills Progressions – courtesy of Invictus Gymnastics
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Ring Pull-Ups with False Grip x 3 reps
*Pull the rings as low to your chest as possible and pronate the hands at the top of the pull-up. The goal is to get the elbows as high as the wrists by pressing down on the rings at the top of the pull-up.
Interval 2 – Muscle-Up Negatives on Low Rings x 3 reps @ 50A1

Followed by. . .

Every 30 seconds, for 3 minutes (6 sets) of:
Strict Ring Muscle-Up x 1 rep
*If you fail a rep, rest during the following interval, then continue.

Followed by. . .

Every 10 seconds, for 60 seconds (6 sets) of:
2 Squatted Muscle-Up Transitions + Catch Position Hold (for remainder of interval)
*Starting from the catch position, perform two reps of the squatted muscle-up transition and hold the catch position until the next interval has started. This means that you do not come off the rings for the entire 60 seconds.

Followed by. . .

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Dynamic Ring Row x 10 reps
Interval 2 – Supine Ring Swing x 5 reps

Followed by. . .

Every 30 seconds, for 4 minutes (4 sets) of:
Interval 1 – Supine Snap Pull Swings x 2 reps
Interval 2 – Kipping Ring Muscle-Up x 1 rep

B.
Complete as many rounds and reps possible in 90 seconds of:
3 Dumbbell Devil’s Presses (50/35 lb DBs)
6 Dumbbell Power Cleans (50/35 lb DBs)
9 Dumbbell Thrusters (50/35 lb DBs)

Rest 90 seconds, and then…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Clean and Jerks (50/35 lb DBs)
9 Dumbbell Front Squats (50/35 lb DBs)

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

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:
90 second Run/Bike/Row/Jumping Jacks
60 second Front-Leaning Rest
45 seconds each leg of Sampson Pulses
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Bodyweight Hip Bridges

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 15:00, perform the following…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Power Cleans
9 Dumbbell Thrusters

Rest 90 seconds, and then…

Complete as many rounds and reps possible in 90 seconds of:
3 Burpees Over the Dumbbells
6 Dumbbell Clean and Jerks
9 Dumbbell Front Squats

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. This portion will take 18 minutes to complete.

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):
Station 1: 45 seconds of Hollow Hold
Station 2: 30 seconds of Superman Punches
Station 3: 16-20 steps of Death March

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.