PERFORMANCE
Warm-Up.
“Mind Muscle” 12-Minute Mobility for Hip Hinge Day
Followed by…
Static Hang x As Many Seconds as Possible
Followed by…
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Followed by…
Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)
Then…
A.
Every 4 minutes, for 20 minutes (5 sets) for times:
12 Deadlifts (135/95 lbs)
12 Power Cleans (135/95 lbs)
12 Alternating Reverse Lunges (135/95 lbs)
*Tip: Deadlift Technique for Light & Fast Cycling
B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
When the clock starts, perform…
Two sets at 70% and breathing solely through your nose of:
20 Side Shuffles (10-Foot Increments)
10 Alternating Cossack Squats
30-60 Second Plank From Elbows
Rest 30 Seconds
Followed by…
Two sets at 80% and breathing solely through your nose of:
20 Side Shuffles (10-Foot Increments)
10 Alternating Reverse Lunges
30-60 Second Plank From Push-Up Position
Rest 30 Seconds
Followed by…
Two sets at 90% and breathing solely through your nose of:
20 Side Shuffles
10 Plank Position Pike Jumps
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 3 minutes of:
30 Side Shuffles (Each 10-Foot Increment = 1 Rep)
25 Goblet Squats
20 Pike Position Plank Jumps
15 Dumbbell Push Press
10 Alternating Reverse Lunges with Dumbbells in Farmer’s Hold
5 Strict Pull-Ups OR Bent-Over Rows
Rest 2 Minutes between sets; then, picking up where you left off, repeat for a total of FOUR (4) sets.
When the running clock reaches 44:00, perform the following…
Every minute, on the minute, for 6 Minutes (2 sets of):
Station 1: 30 Seconds of Lateral Flys
Station 2: 30 Seconds of Alternating Front Raises
Station 3: 30 Seconds of Floor Slides
A.
1:33, 126, 1:28, 1:33, 1:36
That got hard in a hurry! Was destroyed on that final round!
B. Did one round and threw in the towel. Everything hurt and the planks had to be broken up.
A. 1:32, 1:39, 1:34, 1:34, 1:39
B. Done
1. Used #115. Totally should have RX’d this.
1:57
1:59
1:56
1:50
1:45
2. Done
Recognized in round 1 I couldn’t hold a solid pace… so did Rx weight in a 20 minute AMRAP format… 4 rounds and 16 reps…. unbroken DL’s in first two rounds… 6/6 thereafter… PC’s in singles… put barbell on my back for reverse lunges – toughest movement for me… unbroken through first 3 rounds… 6/6 in round 4… slow and steady
A. I skipped the lunges. My legs were already smoked from the work this week. I didn’t keep time either. My wife and I worked through sets quickly. Deadlifts were fast and UB. The power cleans seemed quick and all done in 2 sets.
B. Three rounds: 8 supinated pull-ups and 8 strict ring dips.
A. Done Rx – went from 1:55 to 2:05 on last round
B. Done
Warm Up – done!
A. E4M for 20 min
12 Deadlift @ 95# – All UB
12 Power Cleans @ 95# – singles, singles, 4/3/3/1/1, 6/4/1/1, 6/4/1/1
12 Rev Lunges – UB, UB, UB, UB, 7/5
2:23 / 2:24 / 2:10 / 1:59 / 2;17
B. E90s for 18 min
GHD Glute/Ham raises x 10
60s RSA
60s L Side Plank (first set hand / second set elbow)
60s Band Pull Aparts (first set front / second set OH)
60s R Side Plan
20 Leg Press @ 315# (5 Narrow, 5 hip width, 5 wide, 5 calf pulse)
A. 1:28/1:22/1:29/1:32/1:28- Lunges were the toughest part of this workout!
B. Done.
Murdered the workout! Good job!
Thanks! Felt like it was the other way around, like the workout murdered me!
Absolutely smashed it Anika!! ?
Thank you!
Great work Anika. Knew I would be chasing you in this one. ?
A. 2:24 – 2:16 – 2:18 – 2:11 – 1:54 Rx
B. Done
Surf and lots of stretching with my PE classes!
Man…if it were only three rounds I could’ve been convinced that I was pretty fit!
We unbroken through the first three rounds, somewhere around 1:50. Fourth round broke the cleans into 8-4, ~2:20. Fifth rounds same break, broke before getting to the lunges, ~2:45. Didn’t keep exact time because I obviously can’t follow instructions very well. After the deadlifts on the fourth and fifth round it was pretty difficult to keep my breath under control.
The accessory work got my shoulders barking a bit, but in a good way.
Warmup done
Emom 4 min 5 rounds
135
12 dl
12 pc
12 alt reverse lunges
2:20 2:10 1:59 2:09 2:34
11:12
Warmup done
Static hang 1’20
A. Every 4 mins
12 deadlift @61kg
12 power cleans @61kg
12 alt rev lunge @61kg
2’28, 2’26, 2’27, 2’30, 2’44
Total- 12’35
Power cleans were the only thing slowing this down a bit, everything else felt pretty good. Bit of rest in between sets so generally ok.
B. Every 90 secs, all done