PERFORMANCE

Warm-Up.

Elephant March x 20 (slow and controlled)

*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.

Followed by…

Static Hang x 60-90 seconds

Followed by…

Banded Good Mornings x 10 reps @ 2011 tempo

Followed by…

Static Hang x 60-90 seconds

Followed by…

Banded Good Mornings x 20 reps quickly

Then…

A.
“DT”
Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Compare results to March 29, 2021.

B.
Every 90 seconds, for 12 minutes (2 sets):
Station 1 – 60 seconds of Barbell Hip Thrusts @ 20X1
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – 60 seconds of Ab-Wheel Roll-Outs @ 3011

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Antonio Galvañ
Antonio Galvañ
September 27, 2021 12:02 am

DT
7’59”

Janelle Winston
Janelle Winston
September 21, 2021 8:28 pm

DT: 8:17 – New PR – previous was 9:09 and last time was 9:23.

Messed around with some ab work. My abs are WEAK AF!

Christopher Miller
Christopher Miller
September 21, 2021 6:44 pm

A. “DT Light” 105# – 7:35
B. Done
… barbell cycling = exploring heart rate – who knew? … how I ever did this Rx is a mystery.

Last edited 25 days ago by Chris M.
Barefoot Squatter
Barefoot Squatter
September 23, 2021 10:43 am

i wonder how i did anything Rx after every workout haha

Scott Farabaugh
Scott Farabaugh
September 21, 2021 1:42 pm

95 lbs on DT

Mugu
Mugu
September 20, 2021 8:00 pm

Hell yeah
8:36 for a huge PR (8:59 from last)
Still REALLY hate this workout.

The rest done
With GHDs facing down
Ring rows
And GHD sit ups
2 sets, 1 min each. For quality not reps

Barefoot Squatter
Barefoot Squatter
September 21, 2021 4:46 am
Reply to  Mugu

Boom! That’s a sick time, great job – and yea, it’s def one i groan and dread whenever i see it scheduled

Barefoot Squatter
Barefoot Squatter
September 20, 2021 5:11 pm

A – 13:44 Rx… basically 2:00 slower than PR but just happy to metcon again
B – only had time to do ab wheel and hammy curls… used my daughter’s penny board for these haha

Anika Tipton
Anika Tipton
September 20, 2021 1:08 pm

A. 6:36 – PR by 14 seconds 😃
B. Done

Last edited 26 days ago by Anika Tipton
Barefoot Squatter
Barefoot Squatter
September 20, 2021 5:09 pm
Reply to  Anika Tipton

that is sick work!!!

Blake Shealy
Blake Shealy
September 20, 2021 12:55 pm

Whoa.

Only had time for DT this morning (thank goodness, 🥵)

RX @ 155# in 11:30

Knocked out the first set in 1:30– bad idea. I was able to knock out all the sets unbroken but was sucking wind after set 2. Needed about 20-30s between sets.

Candy Olkey
Candy Olkey
September 20, 2021 11:44 am

Did the warm up and tried to get RX DT to feel “ok”..not happening..reduced the weight…still not happening. I just did Christine yesterday..so I finally told myself to stop the frustration and just skip it and move on. Today went like this 4 Rounds for quality 15 GHD hip ext @ 20X1 + 20s Hold 15 Leg Ext @ 2010 – 80# 15 Hamstring curls @ 2010 – 45# 15 Supine Ring Rows @ 2111 15 Ab-Wheel Roll Outs @ 3011 ***Note to self…not every workout has to spike the heart rate or be a race against the clock…slow and… Read more »

Anika Tipton
Anika Tipton
September 20, 2021 1:14 pm
Reply to  Candy Olkey

Well said Candy! I decided to make Luke and myself do yoga on weekends here and there, thinking it would be easy. It’s not 😳 We look like fools! And we always come out sweaty!

Last edited 26 days ago by Anika Tipton
Barefoot Squatter
Barefoot Squatter
September 20, 2021 9:03 pm
Reply to  Candy Olkey

right on!

Neil Stagner
Neil Stagner
September 20, 2021 7:41 am

A: scaled
Weight: 105lbs
Time: 14:43

Candy Olkey
Candy Olkey
September 20, 2021 11:45 am
Reply to  Neil Stagner

Great work Neil!

Shan
Shan
September 20, 2021 6:49 am

M54
10:59 @ 115
Previous 5/22/2019 12:20 @ 115

Candy Olkey
Candy Olkey
September 20, 2021 11:45 am
Reply to  Shan

Shan…the PR STAR!!!! Congrats!

Shan
Shan
September 20, 2021 12:27 pm
Reply to  Candy Olkey

Thanks!

Al F
Al F
September 20, 2021 5:04 am

First session back after 2 months working and holiday, was always going to be tough after only having done the odd run!!

Warmup done ✅

A. DT FT
17’19

First round done @70kg rx but was clear I had to drop it down 5kg to get it done! Wasn’t my worst time at this, so I’ll take that as a positive!

B. Done ☑️

Hope everyone has kept well, and looking forward to getting back into it over the next few months 👍

Mike Slagle
Mike Slagle
September 20, 2021 5:55 am
Reply to  Al F

Great to have you back Al!

Al F
Al F
September 20, 2021 6:45 am
Reply to  Mike Slagle

Thanks Mike 👍

Candy Olkey
Candy Olkey
September 20, 2021 11:46 am
Reply to  Al F

Holy hell..who is this new guy?? LOL…welcome back Al…we have missed you!

Al F
Al F
September 20, 2021 11:24 pm
Reply to  Candy Olkey

Haha, thanks Candy!! Well done for getting through the workout!!

Mugu
Mugu
September 20, 2021 12:13 pm
Reply to  Al F

My dude!!! He returns!!!

Al F
Al F
September 20, 2021 11:25 pm
Reply to  Mugu

Thanks Mugu, massive PB nice well done!!

Barefoot Squatter
Barefoot Squatter
September 20, 2021 5:10 pm
Reply to  Al F

welcome back – mad props for doing DT as 1st workout back

Al F
Al F
September 20, 2021 11:26 pm

Thanks BFS, my shoulders certainly know about it this morning!!