AMRAP in 18 minutes:
200 meter run
Burpees are hard to avoid especially when I don’t have any equipment to use. It’s always a love hate with this movement but they are a great full body movement.
This morning I decided to incorporate pistols into the workout. Small sets of 10 didn’t feel too painful the first half, but they added up towards the end. I slowed down but was able to keep moving.
V-ups and running were a nice little break. Lucky for me the 18 minutes went by quickly because I was never on one movement long enough to be annoyed.
50 Box jumps (16 inches?) (3 septs)
50 Strict Pull-ups
50 Jumping lunges
50 Jumping Air squats
Running out of body weight workouts to do, then this one popped up. The original Filthy Fifty has kettlebell swings and Double under but I modified this version to accommodate what I had.
This workout was exactly as expected, painful at times, slow on the pull-ups and jumping lunges, but fantastic bodyweight workout I was able to squeeze in before the kids got up and the tempter got too hot.
EMOM for 20 minutes
20 Jumping Lunges
*At the top of every minute 5 burpees
This one is going to hurt tomorrow. Jumping lunges isn’t a movement I do very often and now I know why. They hurt and get your heart rate up.
This was a great combination of movements, the lunges were fast but intense and the V-ups let the heart recover but became slower over time. Burpees were annoying, but 5 was manageable.
I definitely wasn’t able to go unbroken on anything besides the burpees, my goal was to do one round each minute but that didn’t happen. As I began to fall off target I tried to stay consistent and give myself a little built-in rest each round which really helped in the back half of the workout. I’m not going to want to do lunges for a while after this.
40 Hollow rocks
40 Walking lunges
It has been a little over 3 weeks since I have been able to do any pulling work. I was very excited to get some pulling in. As you can see it’s the edge of a balcony but it totally works.
I made this workout up knowing I wanted to do larger sets and incorporate core and pulling. I was looking to finish in under 18 minutes however I was over 2 minutes from my target.
Burpees was a nice way to start off the workout and get my body warm. Hollow rocks were much harder than I anticipated, sets of 10 or less after the first round. I was also surprised how much I felt my core on the second round of burpees and the rest of the workout. Which is a great feeling in my opinion.
Walking lunges felt like a break, but then the Pull-ups, they were as expected. Hard to hold on, the movement felt rusty, and the breaks were long, but it was great to add them in.
Overall a great body weight workout.
AMRAP in 18 minutes:
8 Thrusters (85lbs)
10 Toes to rings
This longer workout didn’t start hurting until the 5th round. At that point my lungs and my core started to feel it taxed and I began to dread the thrusters.
The reps were low and the rounds were short only 30 reps total. Everything was unbroken however the rest between sets got longer and longer. Which is to be expected.
Overall get workout and easy to jump right into if you are limited with time, and working the core is always a big bonus.
Toes to rings
Deadlifts (155 lbs)
5 Burpees after each round
Love this style of workout, it plays with my mind especially when I’m doing a movement that I don’t enjoy (Deadlifts). This workout was designed to just be toes to rings and DL but I added in burpees to tax my core a little more and it worked.
The trunk is the foundation of any movement and I feel it is not talked about as often as it could be. This couplet is a total of 160 reps, and in a relativly short time frame. I recommend keeping your equipment close together and making your transitions as quick as possible.
This is a perfect workout to do if you are short on time. Which I was this evening.
Try it and let me know what you think.
EMOM for 17 minutes: 3 rounds
1 Minute Front Squats (55 lbs)
1 Minute Sumo Deadlift High Pulls (55 lbs)
1 Minute Ring rows
1 Minute Push Press (55 lbs)
1 Minute Burpees
1 Minute Rest
Score: 350 Reps
This style of workout is the most painful for me. It’s all lightweight so everything is unbroken (besides the ring rows) and its a total cardo blast which I secretly love but I hit redline every time, which is what this workout is intended to do.
My strategy was to work for 45 seconds and give myself 15 seconds rest/transitions on each movement besides the burpees.
Here’s the breakdown: Front squats, no problem keep them slow and steady. Same with SDLHP’s it’s a lot of hinging but I know I can push through. Minute 3 is what killed me every round, ring row I ended up breaking each round in sets of 5’s 4’s and 3’s it wasn’t pretty.
I was able to gain some ground on the Push-presses. This is a much easier movement and a lower range of motion which I tried to use as my advantage. Last but not least burpees. The name of the game just kept moving. I know after this movement I would have a minute rest so I could push through.
This style workout as me on my back every time, which is the intent. Tomorrow REST DAY!
100 Dumbbell hang clean thrusters (x 25lbs) at the top of each minute do 5 burpees.
Score: 13:45 RX
No better workout comes to mind with limited equipment and time. All you need is a set of dumbells and some determination to finish. Hotel hell is simple but painful. Start with 5 burpees and complete as many hang clean thrusters in one minute.
My strategy was simple, I wanted to be done in under 14 minutes so I did 2 sets of 8 and 12 sets of 7 HCT. This had me on my back at the end of the workout but it was deffinilty manageable. I was able to rest 20-15 seconds per round which was enough to keep me going until the end.
Now off to explore Minsk!
5 Rounds for time:
15 cals on Air Bike
10 Strict Hand Stand Push-ups (SHSPU)
Working on weakness can also be called your “Goat”. I try to program my goats in a few times a week to make sure I’m working toward my goals. Today’s goat is strict handstand push-ups (SHSPU).
After doing open workout 19.3 I figured it was time to get back on the wall and work on hand placement and overall strength. This workout took, what felt like forever. I was happy with the overall exposure of 50 SHSPU) and sticking with my plan of 3-3-2-2.
It was all about the SHSPU. The other 3 movement I was able to move through at a quick and comfortable pace. I played around with moving my hands further away from the wall and that really helped move through the workout. Practicing movements that I struggle with can be frustrating but I’m always glad I did when it’s over.
A movement that can always use work, Snatches. It’s so technical and intricate, yet when done right, it is the most elegant lift out there.
I am not one of those elegant lifters. I struggle to get under the bar and break my arms too early, however, it doesn’t stop me from working on my form. I use to think I needed a coach to watch my every lift to improve. I found a little drill work at home has helped me improve on my own.
Work up to a heavy triple Full Snatch 3-3-3-3-3-3
Score: 55-65-76-85-95-105 (couldn’t complete the last 2 at 105lbs)
EMO 90 Seconds for 21 minutes (14 rounds)
3 Full snatches at 70% of your triple (68 lbs)
6 Kettlebell swings (1.5 pood)
This workout will be definitely make me sore for the next few days, but it was great to get some more practice getting under the bar and not relying so much on the power position.