PERFORMANCE

Warm-Up.

“Mind Muscle” Warm-Up for Hinging Movements

Followed by…

Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed

Followed by…

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Then…

A.
Every 2:30 Minutes, for 10 Minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 40-45% of 1-RM

Stand with the bar as fast as you can. Lower the bar to a dead-stop and repeat for all reps.

The band tensions should add about 25% of your 1-RM Deadlift tension at lockout.

B.
Every 4 minutes, for 20 minutes (5 sets) for times:
24/18 Calories of Assault Bike
12 Kettlebell Deadlifts (32/24 kg)
12 Kettlebell Walking Lunges (32/24 kg)

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Ryan Wingers
Ryan Wingers (@rjwingers)
November 19, 2021 4:17 am

A. 55# DBs w green band
B. 4 rounds w 55# DB and Push Press sub 4 lunges

Jeremy Hammock
Jeremy Hammock (@jhammock)
November 18, 2021 12:40 pm

A. 145
B. For time 4 rds
10 call row
10 kb dls 30s
10 kb alt lunges 30s
5:48

All row cal/hr over 1900
Tried to hit it sprinting. Limited time

Mike Slagle
Mike Slagle (@mike_slagle)
November 18, 2021 11:58 am

I haven’t felt well for most of the last week so I just wanted to move this afternoon.

E6MOM
4 rounds
15 HR pushups
25 air squats
1000m row

I went slow and steady all the way through with rounds 5:35-5:50ish. It felt good to get some work in.

Amber Wilkie
Amber Wilkie
November 18, 2021 10:34 am

A. Every 2:30 x 4 DL x 10 125# no band B. Every 4 min x 5 24 cal row (no AB) 12 KB DL 35# 12 KB walking lunges (scaled to no weight for rounds 3,4,5 **swallowing my pride**) 2:38, 3:05, 2:56, 3:06, 2:52 I’m 2 months post c section and just cleared to work out again…. and it’s hard!!! I used this program last year recovering from my first c section but started 8 months after and had great results (got back to my old 1RMs within 3-4 months). I’m trying to get a jump on it to… Read more »

Anika Tipton
Anika Tipton (@anikatipton)
November 18, 2021 1:51 pm
Reply to  Amber Wilkie

Way to go Amber, you can do this! And congrats on your sweet baby!

Amber Wilkie
Amber Wilkie
November 18, 2021 3:02 pm
Reply to  Anika Tipton

Thank you!!!

Mugu
Mugu
November 18, 2021 10:12 am

4 sets of
70# DB deadlift x12
70# WL x12

Chris
Chris (@christopher_m_capozzi)
November 18, 2021 9:30 am

A
65% of 1RM = 225
4 x 6 – no bands

B
25 cal row + 28kg KB

4 rounds (whoops!)
3:32
3:45
3:30
3:30

Last edited 11 days ago by Christopher Capozzi
Al F
Al F (@frasersailing)
November 17, 2021 11:48 pm

Warmup done ✅

A. DL every 2’30 4×10
@90kg with black band

B. 5rds every 4 mins of
35 cal row
12 KB DL @28kg
12 KB walking lunges @28kg

2’01
3’07
2’35
2’35
2’32

Total- 12’50

First rd did 24 cal row and realised that was prob a bit too easy so converted 24 cal AB to 35 cal row. Rd 2 did an extra 11 cals to make up for rd 1. 28kg is max KB as well.

Mugu
Mugu
November 18, 2021 10:13 am
Reply to  Al F

Great job as always

Al F
Al F (@frasersailing)
November 18, 2021 12:34 pm
Reply to  Mugu

Thanks Mugu, you too!! Hope your starting to get back up to full strength!! 💪