PERFORMANCE

Warm-Up.

DROM Series x 4-6 reps per drill

Followed by …

Banded Clam Shells x 10 reps + 20 seconds iso hold per side
Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side
Banded Cross Under Lunge x 10 reps per side

Followed by…

Three rounds of:
30 Double-Unders or 30 Seconds of Double-Under attempts
5 Donkey Kicks
10 Cossack Squats

Then…

A.
Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101+%

Compare results to May 17, 2021.

B.
“AB-3”
For max calories:
3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

Compare results to May 17, 2021.

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Antonio Galvañ
Antonio Galvañ (@galvanmorena)
October 11, 2021 7:20 am

Backsquat 150kg
AB 3’, 89 cals
30 minutes later I was still trying to survive.

Renato
Renato
October 5, 2021 12:31 am

A. Back Squat 1-RM

  • 3 × 92.50 kg (204 lbs)
  • 2 × 97.50 kg (215 lbs)
  • 1 × 105.00 kg (231.5 lbs)
  • 1 × 110.00 kg (242.5 lbs)
  • 1 × 117.50 kg (259 lbs)
  • 1 × 125.00 kg (275.6 lbs)
  • 1 × 132.50 kg (292 lbs) new PR
  • 1 × 137.50 kg (303 lbs) failed – I should have tried 135.00 kg (297.5 lbs) first

B. 3:00 Minutes Assault Bike

  • 59 Cals
Blake Shealy
Blake Shealy
October 4, 2021 6:20 pm

A. Squat 1-RM
405 x 1
435 (miss)
435 x 1 (PR, formerly 430 @ a meet)

B. 67 cals on Echo bike

I’m good with this! 405 felt smooth, prob my best yet. Had to dump 435 on the way up the first time. I’m stubborn– tried it again and hit!

Mugu
Mugu
October 4, 2021 4:48 pm

Hit a solid 345, then went for 375 and that was just too much a jump.

Based off 365, (lifetime was 385).

Next time!

3 min of rowing (no bike at the station)
77 calories

Heart rate hit 170

Mike Slagle
Mike Slagle (@mike_slagle)
October 4, 2021 5:29 pm
Reply to  Mugu

Great job crushing both parts of the workout! I was hoping to hit 75 cals, but I couldn’t keep the pace that long.

Mugu
Mugu
October 4, 2021 5:52 pm
Reply to  Mike Slagle

Thanks man, nice job in the 70s club

Viv
Viv
October 4, 2021 3:29 pm

Have been staying off my knee as much as possible. Nothing is broken, but was advised to hold off on jumping and deep squatting for a few weeks.

A. So I did the back squats, keeping knee comfort and form in mind. Up to 235#, which is 10# off from my PR in May. Not too bad.

B. 32.2 calories; this, I’m very excited about! This is 5.5 calories better than in May.

Mike Slagle
Mike Slagle (@mike_slagle)
October 4, 2021 3:12 pm

A. Squats up to 335×2.
I didn’t do the 1 rep today because I didn’t want to get the other 45 lb plates out because I was lazy and short on time. My all time max is 355.

B. 3 min cal max done on rower
71 cals
I did a 1000m sprint, and 72 cals was that marker. I finished the 1000m in 3:24 with 81 cals.

Great work everyone!

Jeremy Hammock
Jeremy Hammock (@jhammock)
October 4, 2021 12:40 pm

Worked my way to 365
That’s the pr I work off of. Felt easy. Jumped to 385 and felt good but dropped it on the way up. Didn’t have a spotter. Feel I could do more with some eyes on me. I believe I’m stronger too but oh well still a dang good day.

3 min max cal row. Worked off my phone timer 64 cal

Toni Martos
Toni Martos (@ToniBaltimore)
October 4, 2021 11:55 am

A . New rm 125kg
B . Not assault

Candy Olkey
Candy Olkey (@clolkey)
October 4, 2021 11:01 am

Great WU!
A. Back Squat – based off 190#
135×3, 142.5×2, 152×1, 161.5×1, 171×1, 180.5×1, 191(f), 186(f)
***Should have gone to 186 instead of 191…next time.

B. AB-3 – 36.5 cals
May 2021 – 34.7
Jan 2020 – 33.8
***Pleased with this almost 2 cal PR!

Mike Slagle
Mike Slagle (@mike_slagle)
October 4, 2021 3:17 pm
Reply to  Candy Olkey

Great work Candy! I would have pressed for the pr too! Way to get it on the AB!

Adde
Adde
October 4, 2021 9:51 am

Scored a new pr on the back squat. 115kg🤠

Candy Olkey
Candy Olkey (@clolkey)
October 4, 2021 11:02 am
Reply to  Adde

Congrats Adde!

Shan
Shan
October 4, 2021 7:18 am

M55
275lb
Subbed rower. 60 calories

Candy Olkey
Candy Olkey (@clolkey)
October 4, 2021 11:02 am
Reply to  Shan

60 cals on the rower in 3 min is just crazy…outstanding Shan!!