To successfully complete this challenge, you must complete all of the following tasks every day from September 1st - September 30th.
Optional - write in the comments which Diet / Meal Plan you are following :)
Yes…if this looks familiar it is because this is a condensed version of the 75 Hard program, which you may have heard of.
5:00 Clock10 Prone IYTs5 Elbow to Floor Lunge Stretches (each)5 Dynamic Squat Stretches5 Hand Release Push Ups3 Single Dumbbell Hang Snatch (each) **minimal only3 Single Dumbbell Thrusters (each) **minimal only
Athletes Notes
5 Minutes to work through as many rounds as you can.
6 sets (1 set every 90 seconds)5 Unbroken 1 No Push Up Burpee + 1 Jumping Lunge* + 1 Air Squat*Jumping lunge is L+R = 1
0:00 - 1:30 Complete 1 no push up burpee directly into 1 jumping lunge (L+R) directly into 1 air squat and then repeat for 5 times without stopping…..then rest the remainder of time.
1:30 - 3:00 Repeat the unbroken complex for set 2 - rest the remainder of time.
3:00 - 4:30 Repeat the unbroken complex for set 3 - rest the remainder of time.
4:30 - 6:00 Repeat the unbroken complex for set 4 - rest the remainder of time.
6:00 - 7:30 Repeat the unbroken complex for set 5 - rest the remainder of time.
7:30 - 9:00 Repeat the unbroken complex for set 6
6 sets (1 set every 90 seconds)5 Unbroken 1 Elevated Up Down with Jump + 1 Wall Assisted Split Squats (each) + 1 Squat to Chair
6 sets (1 set every 90 seconds)5 Unbroken Complex of 1 No Push Up Burpee + 1 Bodyweight Step Back Lunge (each) + 1 Air Squat
6 sets (1 set every 90 seconds)5 Unbroken Dumbbell Complex of 1 Dumbbell Devil Press + 1 Dumbbell Thruster (2x50/35)
0:00 - 1:30 Complete 1 dumbbell devil press + 1 dumbbell thruster + 1 dumbbell devil press + 1 dumbbell thruster + 1 dumbbell devil press + 1 dumbbell thruster + 1 dumbbell devil press + 1 dumbbell thruster + 1 dumbbell devil press + 1 dumbbell thruster…..then rest the remainder of time.
6 sets (1 set every 90 seconds)5 Unbroken Dumbbell Complex of 1 Elevated Modified Devil Press + 1 Dumbbell Thruster
*Switch to bodyweight option if needed
3 sets:30 second Hollow Hold30 seconds of Mountain Climbers30 second Hollow Hold-rest 1:30 between sets-Score = emoji!
0:00 - 0:30 Hollow Hold0:30 - 1:00 Mountain Climbers1:00 - 1:30 Hollow Hold1:30 - 3:00 Rest3:00 - 4:30 Repeat for set 24:30 - 6:00 Rest6:00 - 7:30 Repeat for set 3
3 sets:30 second Boat Hold30 seconds of Elevated Mountain Climbers30 second Boat Hold-rest 1:30 between sets