There is no substitute for action. This is not breaking news.
Everyone has big plans. Big aspirations. The blueprint to "get there". As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.
A famous old American cartoon, "G.I. Joe", finished every show with a saying: "Knowing is half the battle". Despite the right intentions behind it, we recognize now it’s a false statement.
Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.
1 Minute Easy
40 Seconds Moderate
20 Seconds Faster
30 Seconds Each
Inchworm to Push-ups
High Single Unders
Double Under Practice
WEIGHTED STRICT PULL-UP – The Big 3
• With the second part of today’s workout being filled with familiar movements, we’ll focus in on the weighted pull-up, a movement that we are less accustomed to
• The big three pieces we’ll talk through are:
• Positioning the Weight
• Bar Height Selection
• Gripping the Bar
• 10 Scap Pull-ups
• 3-5 Strict Pull-ups
• 1-3 Weighted Strict Pull-ups (Lighter Weight)
• These sets of 5 are designed to be completed unbroken
• Athletes can hang as needed in the bottom between reps
• Athletes who aren’t quite ready for weighted can simply look to choose a band that is lighter than they typically use in order to build strength
• There is the option to increase in weight (or decrease assistance) or stay at one challenging weight (or assistance) across
• Enter the weight used for all 6 sets
Max Calorie Bike
Every 3 Minutes [Starting at 0:00]:
50 Double Unders
• The jump rope and burpees every 3 minutes will interrupt our progress on the bike
• Complete the listed reps on the rope and burpees before moving back to the bike
• Rope and burpees happen on the [0-3-6-9-12-15] • These should take no more than 2 minutes to complete, giving you at least 1 minute on the bike
• Choose a rep number or variation that takes 1 minute or less to complete
• Modify to 75 Single Unders if needed
• Athletes can keep the bike monitor running for all 18 minutes or write down their calories after each round
• When approaching this workout, it can be helpful to envision doing a 20-minute bike for calories
• Rather than thinking of "how many calories can I get total in the workout?" we can think "how many calories can I get this round without slowing down the next round?"
• With other movements to be completed, consistent intensity over the 6 rounds is better than absolute intensity early in the workout followed by a gradual decline in calories
2. 3×10 Strict Toes to Bar
3. 3×100′ Single Kettlebell Farmers Carry (Each Side)
Rest as Needed Between Sets
50 Double Unders
Max Shuttle Runs [10 Meters]
• Reduce Reps
• 1 Minute of Practice
• 75 Single Unders (1.5x)
• 50 Double Taps