October 27, 2020 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

“Mind Muscle” Hamstring Stretching w/ Eccentric Loading

Followed by…

Three sets of:
Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115
Rest 30 seconds
Hold in Ring Support x 20-30 seconds
Rest as needed

Then..

A.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200 Meter Run

B.
OPTIONAL – Lalo’s Butt Burner
Three sets of:
Single-Leg Wall Sit x 20 sec

immediately followed by…

10 Sprinter Single Leg-Hip Thrusts @ 20×1
(hold non-working leg @ 90 degree)
Rest 15 sec then do the other side

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…

Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
60 seconds of Squat Hold

Followed by…

Complete 27, 21, 15, 9, 6, and 3 reps each of:
Kettlebell Swings
Goblet Lunges
*Perform 50 Double-Unders after every round.

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!