(Photo: Especially if the hole in the boat is in the middle, we want find it on land, not at sea.)
Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed).
Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight.
Then:
50 Walking lunge @ (minimum) 1/2 BW
40 Kettlebell halo + extension @ (up to) 1/4 BW
30 Elevator sit-up @ (up to) 1/4 BW
200 Jumprope
1 minute Airdyne (max calories)
1 minute jumprope (max reps)
1 minute plank hold (Each position break = additional :30 sec.)
Match pace with quality of movement, and vice-versa. Keep rest short and specific, and do not allow movement transitions to become rest periods.
And then, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 25 “Prison” Abmat sit-up + 25 calories Airdyne @ cool down pace
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!