PERFORMANCE
Warm-Up.
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…
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Finger Presses x 15-20 reps
Interval 2 – Wall Climb x 4 reps
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)
B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Assault Bike or Ski Erg (for calories)
Minute 2 – Burpee Box Jump-Overs (24″/20″)
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)
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.
Warm-Up.
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…
Every minute, on the minute, for 30 minutes (10 sets) of:
Station 1 = 10 Air Squats + hold Wall Sit until clock reaches :45
Station 2 = 10-15 Burpees
Station 3 = 20 Mountain Climbers + hold Plank until clock reaches :45
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
Stretching areas a like the quads and hip flexors can be helpful for feeling better tomorrow after a workout like this.
*Use the “Mind Muscle” Video Playlist for ideas!
Only time for A today.
3 rolls to candlestick, 3 strict c2b, 3 strict ring dips
Wall runs
Lsits
That felt like enough today anyway after a good week of work. Well done everyone!
Yesterday’s workout
A. Every 3 minutes x 5
Deadlift x 2
250# (only 82%)
Failed very last rep
B. AMRAP – 10min: 3 + 23
40 dubs
20 walking lunge farmer carry 35#
A. RMU – stupid. Tried banded strict. Didn’t work out well. I am not doing the transition right. For sure. Ended up doing low ring with feet on a box. 5,6,5 HSW – did the 10 meters , UB – 27’, 27’, 32’ L sit – tuck sit. 45 sec broken up because I have no ability to do this. ???♀️ B This was worse then expected First Round, did the ski because someone was using the AB but that made the BMU almost impossible switched back the bike for the last three rounds 1- 14, 12, 13, 13 2-… Read more »
Question. When doing an EMOM for max reps, do you stick strictly to the 1 min? What I mean is, by the time I get from the AB to the box, 5 – 10 sec have gone by in transition, so do I mark the 1 min from the time I begin the next exercise?
Yeah, I do try to go by the minute. With some of these kinds of workouts I have to break it up differently than it’s written. My rower is in my basement, and all of my other equipment is in the garage. If there’s another element I can do downstairs, I’ll do those two all at once, and then complete the rest of the work right away in the garage. Otherwise, I’m wasting a ton of time transitioning back and forth.
Warmup done
A. All done
Did ring muscle ups with thin band in between to assist
B.
1. Hand bike cals with chest strap 12, 15, 16, 17
2. Burpee box JO 12, 12, 12, 12
3. Ring MU’s with band 9, 9, 9, 8
4. 30 secs front lean ‘rest’
Haven’t quite got MU’s yet so works pretty well with the band in between and just trying to reduce the size!
Hi all, decided to go for this one.
A. Done.
B:
1. Assault bike : 18 ev round
2. Burpee boxjump: 11, 10, 10, 10 (step up and down to protect hip)
3.Bar MU: 6 ev round
4. Front leaning “rest” (doesn’t feel like rest does it): done.
Good one and pretty tough by the end