0:00-15:00Warm-up20:00-40:00Workout 1: 25030150:00-60:00Workout 2: 25030270:00-85:00Workout 3: Strength III90:00-100:00Stretching
Focus- Macro: Gas Pedal- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.- We will also test a 1:00 max-calorie bike, Fran, and Nancy.
3 sets::40 lateral hops over the kettlebell:20 rest:30 hollow rocks:30 rest:20 alternating shoulder taps:40 rest1 set::30 handstand hold against the wall:30 hanging knee raises:30 kettlebell deadlifts:30 shoulder taps against the wall:30 knees-to-armpits:30 kettlebell sumo deadlift high pulls:30 handstand push-ups:30 toes-to-bars
- Use the first three sets to elevate the heart rate and limber up.- The goal of fourth set is to find your workout options. Take your time here and focus on the technique rather than reps. Rest 30 seconds between movements.
3 rounds for time with a partner:50 kettlebell sumo deadlift high pulls (35/53 lb)40 toes-to-bars30 handstand push-ups- One partner works at a time; share work as desired.
Stimulus & Goals- 21:00 or less.- First round in 6:00 or less.- One person always chipping away, breaking into smaller sets as needed.- Light kettlebell for large sets. - Handstand push-ups and toes-to-bars in sets of 5+ to start.Strategy- If you are unable to find a partner for today's workout, cut the reps in half and perform it as an individual.- If you did the open workout yesterday and you are feeling sore or tired, take today easy. Simply move and just get the body going.- If you are working with a partner, manage your reps and don't push to failure. Switch before you reach that point.ModificationsRussian kettlebell swings | Load, reps, kettlebell deadliftsToes-to-bars | Reps, range of motion, V-ups, lying leg raisesHandstand push-ups | Reps, pike push-ups, dumbbell shoulder presses
On a 10:00 clock:50 wall-ball shots (14/20 lb) (9/10 ft)50/60-calorie air bikeMax single-dumbbell box step-ups (20/20 in) (35/50 lb)
Stimulus & Goals- 30-50+ step-ups; advanced athletes shoot for closer to 70 reps.- Wall-ball shots in 3:00 or less.- Bike in 5:00 or less.- 2:00+ for step-ups. Strategy- Aim to go unbroken on the wall-ball shots.- Find a pace on the bike that you can maintain for about 2 minutes. Then, pick up the pace and push to the finish.- Don't put down the dumbbell if you don't have to. Hang on and keep moving.ModificationsWall-ball shots | Load, reps, target height, med-ball front squats, dumbbell push presses Bike | Calories, row or skiDumbbell box step-ups | Load, reps, box height
3 sets:12 close-grip bench presses1:00 sandbag hold at the chest (100/150 lb)
- Increase the loading on the close grip bench as you are able. Use a weight that you can complete 12 reps in two sets or less.- For the sandbag hold, use a challenging load that you can hold for the entire minute. If you don't have a sandbag, use a d-ball, two kettlebells or dumbbells, or a barbell in the rack position.- Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.- Rest as needed between sets.
2 sets::30 double-forearm stretch1:00 seated pike stretch