Tuesday

RUSSIAN DUMBBELL SWINGS

Holding one head of the dumbbell with both hands, swing the weight like you would in a Russian Kettlebell swing

The movement finishes with your arms parallel to the ground

Choose a moderate weight that allows you to complete this station unbroken each round

Click Here for a demo video

Rest 2 Minutes Between Sets

STIMULUS

DESCRIPTION

Today’s body armor is focused on the posterior chain

“Giant Sets” mean you’ll work directly from one movement to the next while prioritizing quality over speed

Control the down portion of each movement and squeeze your glutes hard at the top

Choose weights that are challenging, but ones that allow you to complete the set without stopping

You can use the same weights across or increase with each round

STIMULUS

Repeating this piece from last week – as we look to slightly improve our score

Within each minute, you’ll complete a single set of strict handstand push-ups

While the number may not end up perfect, the goal here is to maintain a consistent number across the 10 sets

Pick a number from the beginning that you think you can hold throughout

Enter your lowest round number as your score

For Example: If your rounds went 5-5-5-5-5-5-5-5-4-4, your score for the day is 4

CHEST TO BAR PULL-UPS

The chest to bar pull-ups is the movement that changes throughout the workout

The reps will decrease by 3 each round, ranging from 21-9

If you have 21+ reps unbroken when fresh, complete the workout as written

If you’re under that number, consider reducing reps or choose a variation from the “”subs”” list

BAR-FACING BURPEES

There is no other barbell movement in the workout, so we’ll set up a bar to complete this station

You can jump up or step up out of the burpees

Jump over the bar by taking off with two feet

STRATEGY

CHEST TO BAR PULL-UPS

The workout is set up in a way that allows you to push through big sets of chest to bars

Look to get outside your comfort zone with each round

This doesn’t mean you have to go unbroken – rather aim to hold on longer that you typically would

The runs and the bar facing burpees give you about 2:30+ of rest from pulling with the upper body

This break allows you to “”reload”” for another big set with 3 less reps overall

On the 7: 30/25 Calorie Row

On the 10: 25/20 Calorie Row

On the 12: 20/15 Calorie Row

On the 14: 30/25 Calorie Row

On the 17: 25/20 Calorie Row

On the 19: 20/15 Calorie Row

STIMULUS

DESCRIPTION

This row conditioning piece consists of three different gears

As the calories decrease, we want our pace to slightly increase

To get the intended stimulus, each row should take roughly the below times:

30/25 Calorie Row: 2:00 or Less (1000/800+ Calories Per Hour)

25/20 Calorie Row : 1:30 or Less (1100/900+ Calories Per Hour)

20/15 Calorie Row : 1:00 or Less (1200/1000+ Calories Per Hour)

Getting the work done within these windows gives you proper rest, which helps you maintain the desired intensities

Adjust calories as needed to complete work within the recommended time windows

SUBS

BIKE (ASSAULT, ECHO, ERG)

27/21 Calorie Bike

21/15 Calorie Bike

15/9 Calorie Bike