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!
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.
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
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.
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!
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
Nice PR Mike!!
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
Incredibly impressive row and run times!
Thank you!
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
Row média de 1’03”
Corrida média de 1’47”