Deadlift 5-3-1-3-5 reps
Run 1 mile
Deadlift 5-3-1-3-5 reps
Notes:
1. Pick challenging loads for each of the first five deadlift sets.
2. Rest as needed before and after the run.
3. Run the mile for time, i.e., hard and fast.
4. Try to duplicate the loads for the second five sets of deadlift.
5 Sets of pull-ups. Fast-slow-fast-slow-fast.
The fast ones are fast and sloppy; the slow ones are excruciatingly perfect.
This is, of course, high rep and low rep, alternating.
The following circuit contains three elements and is a powerful whole body workout.
Each element is 45 seconds with a fifteen second rotation
(not one second more or you start over).
Make five rotations. That's exactly fifteen minutes.
If you don't know the elements you haven't been paying attention.
(It's partly our fault; we're working on a page of descriptions and illustrations.)
Email us for details if you can't find them off of the archived routines and links.
"Wall Ball"
Hollow Rock
Romanian Deadlift/Upright Row combo movement
Run one minute turn around and run back. "1 in/1 out"
Rest as needed.
Front Squat / Push-Jerk 3-5-7-5-3 reps
Rest as needed.
"1 in/1 out"
Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back in
one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all five sets.
3. Try for same one minute "outspot" on second run. Again record time "late"
on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb or
5 minute cycle.
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps
For the next phase we are doing pull-ups and dips or muscle-ups if you've got one!
Six sets of pull-ups (max effort, record the total, take as much time as needed between sets)
And,
Six sets of dips (max effort, record the total, take as much time as needed between sets.
OR, if you have a muscle-up,
Ten muscle-ups (max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.
Practice lowering from handstand to planche (body parallel to floor, arms locked) Have spotter
support your ankles and lower you to parallel. Hold at parallel, with spotter minimally helping,
for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
Ab-bench (or other sit-up that ranges from trunk extension through to flexion) 30 reps at max weight
Back extension 25 reps
Air Squat 50 reps
This is a really tough day. Don't hold back. Tomorrow is met-con only, so you will be able to rest
your arms, back, and shoulders. You are getting a small taste of the demands of a gymnast's workout.
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.