PERFORMANCE

Warm-Up.

Roll the Ropes for 5-10 minutes

Followed by…

Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed

Followed by…

Three Sets of:
30 seconds of Assault Bike at 70% rate of perceived effort (RPE) nasal breathing only

Once you hit 30 seconds, take a big inhale, hold your breath, then increase your output by about 10-20% RPE. Hold your breath as long as you are able!

When you have to exhale, hop off the bike and perform 5 burpees + 10 jumping squats.

Rest 1-2 minutes between sets. Increase RPE slightly each set.

Then…

A.
Every 7 minutes, for 35 minutes (5 sets) for times:
300/250 Meter Row
Rest until the clock reaches 2:00, and then…
400 Meter Run

Note times for both the rowing and running intervals.

B.
OPTIONAL Hanging Challenge
Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets.

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…

Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 10 Down-Ups + Max Reps Plank Position Pike Jumps
Station 2 = Rest

Immediately followed by…

Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 5 Dumbbell Deadlifts + 5 Dumbbell Hang Cleans + 5 Dumbbell Push Press*
Station 2 = Rest

*You will complete as many rounds and reps possible within the minute for this portion. When it is time to work again you will start where you finished in the previous minute.

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets) of:
30 Double-Unders + Max Reps of Air Squats

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets) of:
20 Alternating Single-Leg V-Ups or 15-20 Sit Ups

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

*Use the “Mind Muscle” Video Playlist for ideas!

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Kyle Heeter
Kyle Heeter
November 25, 2020 8:33 am

snowing outside so modified.

35 min.
row sprint till 1:30
max dips till 2:00
bike sprint till 3:30
max pushups till 4:00
repeat.

Luke Tipton
Luke Tipton
November 19, 2020 8:57 pm

A. Row 1:08, 1:04, 1:02, 1:00, 1:00
Run 2:00, 1:55, 1:54, 1:52, 1:52

B. Done in 4 attempts

Janelle Winston
Janelle Winston
November 19, 2020 1:03 pm

Got sick. AGAIN. Feeling a bit better today, so did something low key.

4 rounds NFT

800 m walk/run
500m row
20 cal AB

Didn’t time and took everything fairly slow, but felt better for it.

Mike Slagle
Mike Slagle
November 20, 2020 6:03 am

Sorry you got sick again. I’m glad you’re feeling better, and that you were able to get moving today. That’s a win!

Mike Slagle
Mike Slagle
November 19, 2020 12:31 pm

Jackie: 7:58 35 second PR
Row: 3:48
Thrusters 40/10
Strict pull-ups 13/7/4/2/2/2

Today’s metcon
Row: :59, :59, 1:00, 1:02, 1:01
Run: 1:53, 1:50, 1:48, 1:46, 1:50

Luke Tipton
Luke Tipton
November 19, 2020 8:58 pm
Reply to  Mike Slagle

Nice PR Mike!!

Jeremy Hammock
Jeremy Hammock
November 19, 2020 8:58 am

Emom 7 min
Row 250m
Rest until 2 min
Run 450-500m

1. :50 1:40
2. :45 1:33
3. :46 1:35
4. :43 1:25

Mike Slagle
Mike Slagle
November 19, 2020 4:59 pm
Reply to  Jeremy Hammock

Incredibly impressive row and run times!

Jeremy Hammock
Jeremy Hammock
November 19, 2020 5:16 pm
Reply to  Mike Slagle

Thank you!

Christopher Capozzi
Christopher Capozzi
November 19, 2020 6:38 am

R1: 0:59 / 1:29
R2: 0:57 / 1:27
R3: 0:59 / 1:28
R4: 1:01 / 1:33
R5: 1:02 / 1:29

Denis Nagahama
Denis Nagahama
November 19, 2020 6:09 am

Row média de 1’03”
Corrida média de 1’47”