Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side

Followed by…

Three sets, not for time, of:
Assault Bike x 15/12 calories
Barbell Back Squats x 10 reps
Bear Crawl x 20 steps forward + 20 steps reverse


Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – Goblet Squat x 6 reps @ 32X1
Minute 2 – V-Ups x 20 reps
Minute 3 – ValSlide Leg Curls x 6 reps @ 3011
Minute 4 – Hollow Rock or Hold x 40 seconds

If you don’t have ValSlides, furniture sliders or a medicine ball, you may be able to use small change plates to create this same pattern.

For time:
75 Wall Ball Shots (20/14 lbs)
50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
50 Wall Ball Shots
25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
25 Wall Ball Shots

Compare results to March 30, 2020.


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:
150-Foot Out and Back Run at 70% effort
60 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Pigeon Pulses
30 Seconds of Alternating Cossack Squats
30 Seconds of Russian Baby Makers
Rest 30 seconds

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

Complete as many reps as possible in 60 seconds of:
150-Foot Out and Back Run
Max Reps of Squats* in the Remaining Time
Rest 60 seconds and repeat for a total of TEN sets.

*For the squats, pick any variation you would like (i.e. Goblet, Air, Front, Overhead, etc.) and use that variation for all 10 sets.

When the running clock reaches 40:00, perform the following…

Every minute, on the minute, for 9 minutes (3 sets of):
Station 1: 30 Seconds of Band Pull-Aparts
Station 2: 30 Seconds of Bent-Over Rows
Station 3: 30 Seconds of Hollow Hold

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.

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Dan VanZuylen
Dan VanZuylen
September 21, 2020 9:52 pm

Warmup completed
Goblet squats at 24kg kb
Subbed KB taters instead of wallballs with a 10kg kB
Total time: 16:41