“Never confuse movement, with action.” – Ernest Hemingway
* At Home – w/ Equipment
Complete as many rounds as possible in 20 mins of:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
STIMULUS
This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
Strict pull-ups will be the only movement we may break up today
There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least
Let’s be mindful of the total accumulated volume of strict pull-ups as we move into 12-15+ rounds
Burpees are standard with chest to ground and full hip extension at the top
Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges
Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
Your score will be total rounds +reps
SUBS
Pull-Ups
Horizontal Ring Rows
Barbell Rows (put the barbell in a rack – similar to ring row)
Ring Pull-ups
WARM-UP
8 Minutes For Quality:
30 Single Unders
200 Meter Row/Run/Bike Erg/10 cal bike
10 PVC Pass Throughs *
5 Inchworm to Push-ups
*Use broomstick, band, rake etc.
At Home – w/o Equipment
Complete as many rounds as possible in 20 mins of:
8 Odd Object Bent Over Rows
8 Burpees
12 Odd Object Step Back Lunges
STIMULUS
This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
Odd-object rows will be the only movement we may break up today
There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least
Let’s be mindful of the total accumulated volume of odd-object rows as we move into 12-15+ rounds
Set up your odd-object weight to be a heavy and challenging weight
Burpees are standard with chest to ground and full hip extension at the top
Odd-object will be held horizontally across the chest during the lunges
Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
Your score will be total rounds +reps
WARM-UP
8 Minutes For Quality:
30 Single Unders
200 Meter Row/Run/Bike Erg/10 cal bike
10 PVC Pass Throughs *
5 Inchworm to Push-ups
*Use broomstick, band, rake etc.
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