October 19, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” 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
Wall Climbs x 2-4 reps
Rest 60 seconds

Then…

A.
“Nate”
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Don’t have muscle-ups? Try this modification! (Or consider the Fitness option for Part A.)

Compare results to May 11, 2020.

B.
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x 60 seconds
Rest as needed

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:
60 Second Run/Bike/Row/Jog in Place
30 Seconds of Smurf Jacks
60 Seconds of Alternating Cossack Squats
60 Seconds of Robotic Dog
30 Seconds of Russian Baby Makers
30 Second Bottom of Squat Hold
Rest 30-60 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. Perform this at 75-80% effort.

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 15 minutes (5 sets) of:
Station 1: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Station 2: 10 Double Dumbbell Power Cleans
Station 3: 30 Seconds of Renegade Rows

When the running clock reaches 30:00, perform the following…

Two rounds for time of:
20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
10 Double Dumbbell Power Cleans
10 Renegade Rows

When the running clock reaches 35:00, perform the following…

Two to three sets of:
8-10 Single-Arm Dumbbell Row Each Arm
15-20 Side Bends Each Side
10-15 Dumbbell or Kettlebell Alternating Biceps Curl
30-60 Second Hollow Hold
Rest 60 seconds

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.