Hi all,

Welcome to Week 4 of 8 of our “Longer Workouts” cycle. We’re halfway through this cycle and we are also encountering our first big holiday week of this cycle.

If you can’t make it to each and every workout due to holiday obligations, that’s totally fine. Show up for yourself when and where you can, and try to make small adjustments in the right direction. Extend yourself grace, but remember to also keep yourself accountable!

On the flip side, be careful not to go crazy off the rails this week and lose too much progress. Everything in moderation is the key!

Let’s get into it.

Day 1 

• Mobility

  • Deep Squat + Arm Rotation

  • Samson Stretch

• Warm-up - complete 4 rounds of…

  • 10 Unweighted ATG Split Squats (5 per leg)

  • 10 Sit-ups 

  • 10 Unweighted Cossack Squats

  • 10 Plank-ups

• Strength:

  • In 14 Minutes, complete 7 rounds of…

    • 4 Double DB Suitcase Bulgarian Split Squats (4 per leg)

  • Intended Stimulus - Big glutes focus! Ascend in weight throughout, work to hit full range of motion with back knee slightly grazing the ground at the bottom. Split squats without the rear foot elevated are also OK.

  • Log weights used for heaviest set of 4 Unbroken Bulgarian Split Squats (per leg).

• MetCon:

  • AMRAP14 (As Many Rounds and Reps as Possible in 14 Minutes)

    • 8 DB Offset Push-ups (4 per arm) (from knees or from toes are both OK)

    • 12 Single DB Goblet Squats (<30 / 40 / 50+)

    • 16 Sit-ups (standard / no-arm / weight overhead)

  • Intended Stimulus - Keep the heart rate steady for the full time. Shoot for as many rounds and reps as possible UNBROKEN on the push-ups before needing to break them up into smaller sets than 8s. On the Single DB Goblet Squats choose as weight where you can go UNBROKEN THROUGHOUT. Shoot for 5+ rounds.

  • Log total rounds and reps completed, adding weights and variations chosen in the notes.

• Recovery

  • Chest Opener on Foam Roller - 4 min.

  • Foam Roll Quads - 2 min. per side

Day 2

• Mobility

  • Child’s Pose + Lat Stretch

  • Unweighted Windmills

  • Banded Curl + Press

• Warm-up - 5 minutes, continue to cycle through…

  • 10 Air Squats

  • 8 Single DB Goblet Squats

  • 6 Unweighted Tempo Strict Press

  • :30 Jump Rope

• Capacity:

  • In 26 Minutes, for FIVE total rounds:

    • 200’ Double DB Offset Front Rack Farmer’s Carry (switch halfway) (<30s / 40s / 50s+)

    • 16 Single DB Thrusters (8 per arm) (<30 / 40 / 50+)

    • Jumps on Jump Rope (60 / 90 / 120) (Singles or Doubles are both OK)

    • :45 Wall Sit

  • Intended Stimulus - Fast heart rate movement, then recover and brace. Repeat. On the final three movements, you should choose a variations and weights where you can move well completely unbroken. On the Double DB Offset Front Rack Farmer’s Carry, try to limit the amount of times you set down the DBs to only once or twice.

  • Log a “checkmark” if you completed all five rounds in the allotted time, adding in weights and variations chosen in the notes.

• Accessory:

  • In 9 minutes, shoot for 4+ rounds

    • 10 Single DB “On-end” Strict Press (5 per arm)

  • Intended Stimulus - slow and methodical on the reps. Reach that full lockout at the top of the rep. A little weight will go a long way here. Breathe throughout the movement.

  • Log heaviest weight used for an unbroken set of 5 per side.

• Recovery

  • Child’s Pose with Thread the Needle - 2 min. per side

  • Trap smash with LAX ball - 2 min. per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• Mobility

  • Hamstring Stretch

  • Thread the Needle

  • Low Runners Lunge

  • World’s Greatest Stretch + Hamstring Stretch

  • Samson Stretch 

• Warm-up - complete 4 rounds…

  • 10 Single Leg Glute Bridge (5 per leg)

  • 10 Unweighted Single Leg Romanian Deadlifts (5 per leg)

  • 10 Tuck-ups

  • 10 Light Double DB Bent Over Rows 

• MetCon:

  • AMRAP12 (As Many Rounds and Reps as Possible in 12 Minutes)

    • 4 Renegade Rows + Push-up (<25s / 35s / 50s+)

    • 8 Single DB Squat Cleans (8 per arm) (<25 / 35 / 50+)

    • 16 Scissor Kicks (Left + Right = 1) (hands under tailbone / no hands / weight overhead)

  • Intended Stimulus - Go slower than you want to on the first round. While 12 minutes is not a terribly long time, it is long enough to need sufficient pacing. Pick weights that will allow you to work largely unbroken throughout. On the Renegade rows, work to keep your hips square to the ground. On the Squat Cleans, make sure your knees descend below your hips on the squat. For the Scissor Kicks, hover the heels off the ground the whole time and reach a 90-degree angle at hte hip joint at the top of each rep. Shoot for 4+ rounds.

  • Log total rounds and reps completed, adding weights and variations chosen in the notes.

• Strength:

  • In 20 Minutes, complete 4 rounds of…

    • 10 Single DB Bent Over Rows (5 per side)

    • 8 Heavy Double DB Suitcase Deadlifts

    • 6 Light Single DB Tempo Romanian Deadlifts (3 per leg)

  • Intended Stimulus - five minutes per round, the intention here is to get stronger. It may prove challenging after a higher heart rate workout to slow down and breathe deeply through your diaphragm, but work towards doing just that! Slow controlled inhales into your belly, exhaling as you exert force.

  • Log the heaviest weights used for each set of unbroken movements, logging as three separate sections in the notes.

• Recovery

  • T-spine Smash with LAX ball - 2 min. per side

  • Foam Roll Hamstrings - 2 min. per side

Day 5

• Mobility

  • Adductor Rock Backs

  • Deep Squat + Arm Rotation

  • Up Dog / Down Dog

  • Reverse Snow Angels

• Warm-up - 5 minutes, continue to cycle through…

  • 10 Air Squats

  • 10 Double DB Push Press

  • 10 Tuck-ups

  • 10 Plank Shoulder Taps (Left + Right = 1)

• MetCon:

  • 10RFT (10 Rounds For Time) - capped at 20 minutes:

    • 6 Double DB Thrusters (<25s / 35s / 50s+)

    • Lateral Burpees over DBs (6 Half Burpees / 8 Full Burpees / 10 Strict Burpees)

  • Intended Stimulus - Slow and steady. You’re going to reach a point where your heart rate and breathing will want to get out of hand. Control the breathing and maintain a steady, manageable pace. Importantly, if these types of workouts where a large engine is required are not your strong suit, select a slightly less challenging variation and commit to getting better at it! 2 minutes per round will bring you in under the time cap

  • Log time it took to complete all allotted work, adding weights and variations chosen in the notes.

• Accessory:

  • In 9 minutes, complete 3 rounds:

    • :30 Hollow Hold / :30 Rest

    • :30 Inverted Plank Hold / :30 Rest

    • :30 Double DB Suitcase (Farmer’s Carry) Hold / :30 Rest

  • Intended Stimulus - Try to complete all timed exercises in one set, but break them up and rest throughout as needed until you accumulate a full 30-seconds at each.

  • Log a “checkmark” if you completed all three rounds.

• Recovery

  • Massage Gun Quads - 2 min. per side

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

Day 6

• Mobility

  • Up Dog / Down Dog + Push-up

  • Inchworms + Push-up

  • Scorpions

  • Bootstrappers

• Warm-up - 6 minutes, continue to cycle through…

  • 10 Reverse Jackknives (Left + Right = 1)

  • 8 Tempo Single DB Pull-throughs (4 per direction)

  • 6 Light Single DB Hang Snatches (6 per arm)

  • 4 Wide Legged Good Mornings 

• Long Workout Day!

  • For time, capped at 28 minutes:

    • BUY-IN: Wall Walks (8 Reps / 12 Reps / 16 Reps)

      • Plank-ups (Left + Right = 1) are also OK for the Move and Work tracks if you cannot do Wall Walks, just 5X the Wall Walk Reps if you choose to do Plank-ups.

    • Then, in any order or combination, complete…

      • 40 “Tough for You” Push-ups (from knees or from toes / hand release / deficit)

      • 80 Double DB Front Rack Forward Lunges (Left + Right = 2) (<20s / 35s / 50s+)

      • 160 Alternating Single DB Hang Snatches (80 per arm) (<20 / 35 / 50+)

  • Intended Stimulus - Survive the wall walks, then slowly chip away at the rest! You’re home free after the buy-in. Budget 4 or 5 minutes for the buy-in, and then the remainder for the other movements. If you spent 6 minutes on the Push-ups, 10 minutes on the lunges, and 8 minutes on the snatches, that would bring you in right about on time. If you blitz through this workout way faster than that type of pace, you likely went too light.

  • Log time it took to complete allotted work, adding weights and variations chosen in the notes.

• Recovery

  • T-spine Smash with LAX Ball - 2 min. per side

  • Wide Leg up the Wall - 5 min.

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!