PERFORMANCE
Warm-Up.
Band Distracted Hip Flexor Stretch x 60 seconds per side
Butterfly Pulse x 30 seconds
Followed by…
Two sets of:
Assault Bike x 30 seconds
Over/Under Barbell x 5 reps in each direction
Followed by…
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
Then…
A.
Complete as many rounds and reps as possible in 40 minutes of:
40/30 Calories of Assault Bike
40 Double-Unders
40 Walking Lunges with DB/KB Farmer’s Hold (24/16 kg)
40/30 Calories of Rowing or Ski Erg
40 Double-Unders
20 Plyo Push-Ups to Plate
B.
OPTIONAL 8-Week Strength Booty Finisher
Three sets of:
Banded March x 3 minutes
Rest 10 seconds
Barbell Glute Bridges x 60 seconds (Light Weight)
immediately followed by….
Barbell Glute Bridge Hold x 20 seconds
Rest 1-2 minutes
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/Royal Coil (“Mind Muscle” Favorite)
60 Seconds of Right Side Lunge Stretch
60 Seconds of Left Side Lunge Stretch
30 Seconds of Alternating Deep Lunge Mountain Climbers
30-60 Seconds of Cobra Stretch
30 Seconds of Side Plank Each Side
30-60 Seconds of Nose-To-Wall Handstand Hold
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 15 minutes (5 sets of):
Station 1: 20 Double-Unders + 10 Alternating-Arm Thrusters
Station 2: 10-15 Toes to Bar
Station 3: 15/10 Calorie Assault Bike or Row
When the running clock reaches 32:00, perform the following…
Three rounds for time of:
20 Double-Unders
10 Alternating-Arm Thrusters
10 Toes to Bar
15/10 Calorie Assault Bike or Row
TIME CAP = 9 MINUTES
When the running clock reaches 45:00, perform the following…
Three Sets of:
20-30 Banded Hip Bridges
15-20 Superman Punches
5 Wall Climbs
Rest as needed
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.
3rounds+10kacl RXd
Did 3 rounds for time. Felt enough today.
28.45
Good one
3 rounds + 400M Run
1st round I did Ski, 2nd ran 400m, 3rd AB
Plyo push ups onto 35# plates x 2 rounds. onto 10 lb steel plates for the last round.
Committed to doing three rounds, as I had little energy and this was hard!
3 rounds + 40 + 40 + 16
A. Subbed 400m run to take advantage of a great day here! 44 lb kb subbed for 50. Pushups done on rogue 15+10 lb bumpers (between 35-45 lb)
10 pushups shy of 4 rounds. I might have hit 4 if I rowed all of the cals. The run after the lunges was always slow!!!
Great grind and way to get work done on Labor Day!!
Subbed Row for AB / 80 SU for 40 DU / 40# DB’s for 50# DB’s
3 rounds & 15 reps
Lunges were slow and steady 20/10/10
Rows were taxing in round 3
Good sweat!
No kidding man. I’m a puddle! Great work!
This was such a great workout, thanks for programming it!
4 +15 cals, Row and Ski Erg (no bike, luckily!)
Warmup grind done Med ball work done, good fun? A. AMRAP 40 mins 40 cals rower 40 DU’s 40 walking lunges (20kg + 24 KB) 40 cals hand bike 40 DU’s 20 plyo push-ups to 25kg plate 3rds +160 Thought I may get to 4 rds and was on track after 2, but the last round caught up with me and everything felt very slooow especially the rower! The 40 lunges slow everything down and seem to take forever! 40 cals on the hand bike done with HRM so is actual cals burned. No time for B as had to… Read more »