PERFORMANCE
Warm-Up.
Wall Slides x 8-10 reps
Y’s x 8-10 reps
Walking Lunges x 8-10 steps
Followed by…
Squat Therapy x 8-10 reps
T’s x 8-10 reps
Alternating Lateral Lunges x 8-10 steps
Followed by…
Banded Lat Pull-Downs x 8-10 reps
W’s x 8-10 reps
Alternating Bowler Lunges x 8-10 steps
Followed by…
Two to Three Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Jackie”. Focus on calm breathing.
Quick Release
Burpees x 5
Rest 30-60 seconds
Then…
A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare results to August 19, 2020.
Rest until relatively recovered, and then…
B.
Three sets of:
Bulgarian Split Squats x 8 reps @ 30X1
immediately followed by…
Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0
Rest 90 seconds between legs.
Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.
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.
When the clock starts, perform…
Two sets of:
45 second Run/Bike/Row/Jump Rope
45 second Plank Hold from Elbow Position
45 second Run/Bike/Row/Jump Rope
45 seconds of Ground to Sky Reaches
45 second Run/Bike/Row/Jump Rope
45 second Wall Sit Hold
45 second Run/Bike/Row/Jump Rope
45 seconds of Bodyweight Hip Bridges
Rest 60 seconds
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…
Every minute, on the minute, for 3 minutes (1 set) for max calories/reps of:
Station 1: 20 seconds of Rowing, Bike Erg or Assault Bike
Station 2: 20 seconds of Dumbbell Ground to Overhead
Station 3: 20 seconds of Renegade Rows
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Calories of Bike or Row you achieved during the initial 3 minute EMOM
Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM
When the running clock reaches 42:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows
Station 2: 30 seconds of Death Marches
Station 3: 30 seconds of Frog Pumps
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.
soooo bad.
10:02
4:00 row ( broken monitor)
50 thrusters
30 strict pullups
25# bulgarians
Jackie: 7:58 35 second PR
Row: 3:48
Thrusters 40/10
Strict pull-ups 13/7/4/2/2/2
Done Jakie the first time due the lake of a rower I sub it for sumo deadlift high pull as written on CFHQ.
Modified “Jakie”
100 sumo deadlift high pull 24Kg KB
50 thrusters 24Kg KB (sub for the Barbell ?)
30 ring pull up (no pull up bar)
I guse it is nothing near the originalJJakie but was a hell of a fun
Time 15:41
Splitsquat done with 24Kg plus 18Kg for all sets with weight.
Gerd, thank you! I also don’t have a rower or PU bar so did your subs.
100 Sumo DLHP 33lb Bar
50 BB Thrusters 33lb
30 seated pull ups to my racked BB
– 11.55 of fun!!
B. Done with 25lb DB. Legs cramped like nobody’s business by rep 10 unweighted!
Fun workout. Enjoyed today ??
That’s fine and a great Time. SDLHP took more time then row, unfortunately.
7:47 Rx
Crushed it!
A. Jackie
7:06
B. Did August 19 version of B by accident
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111 w/ 24&16kg kB
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8 reps @ 2011
Rest 90 seconds
Super fast! Is that a PR?
Thanks Michele. Enjoyed your article on injuries. Seems like Anika and I are trying to mitigate damage on a daily basis recently. I have 6:22 in my notes from April 12, 2019 which was definitely my PR and a deep dive into the pain cave!!
Just Jackie.
6:51Rx
New lifetime PR
Last was 7:17
Incredible work! Congrats on the huge PR!
Holy smokes!!! That’s one fast Jackie!!
Still recovering from back! Nice work out though…1000 meters in 2:50, did 50 bodyweight squats and 15lb dumbbells for 50 shoulder presses, 30 trx rows..1 round of split squats with 15 lbs
Yesterday’s
Of Course I did the warm up with only a 5 min calf raise hold today ?
A. E90s for 30 Min (4 sets)
DB Floor Press – 24/24/23/22 (R1 @ 35#, R2-4 @ 30#)
Banded OH Tri Ext – 30/30/35/42
DU – 55/63/46/45
Strict Pull Ups – 12 Pro Grip/ 11 mixed grip/ 10 sup grip/ 11 opposite mixed grip
AB – 13.8 / 10.6 / 11.7 / 12.5
B. Kirsten’s Core Workout – 4 Rounds complete RX
Good job pacing yourself on the calf hold 🙂
Well done on the metcon!
A. 9:26- rower was upstairs so had to go down for thrusters and pull-ups, added a little time.
B.Done with 35# dbs.
Been having some knee and hamstring issues this past week.
Tried to stretch and take it easy going into the workout. Modified it some. Row was right at 4:00
Row 1000 m
50 pushpress 95lbs
30 pull-ups
10:42
I hope the stretching took care of it!
Jackie: 9’10”
A)
Rx Jackie
9:18 Vs. 9:40 on 8/19/20
3:55 Row
Unbroken thrusters (held bar but took a number of rests) – clock @ 7:15
30 pull ups in sets of 5
B)
3 x 8 BSS with 40# DB’s
Nice improvement!
I gave the at home option a try today. I liked it. Renegade rows are harder than they look
Warm up ✔️
Jackie : 6’27 all UB.
BSS: 22,5 KG DBs
Wow Thomas! So fast!
Well done Thomas!
Crazy time man!