Author: scott

Gym Option – (see below for alternate outdoor workout)

Warmup

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Maximal Expansive Breathing

ATG Split Squat warmup, into walking lunge version

Full & Minimal Gyms

A. 15 min work at “gear 3” – fast nasal in/out:

Run 200m

5/5 Lateral DB Swings

5/5 Crossbody DB Snatches

DB/KB Suitcase Carry as far as possible while holding your breath on the inhale.

carry back, then rest to 3 consecutive 5 sec nasal exhales.

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3 min rest

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B. 15 min work at “gear 3” – fast nasal in/out:

100 Jump Rope Singles

10 steps ATG Walking Lunges

10 Squat Thrusts

amrap Step-Ups while holding your breath on the inhale.

rest b/t rounds to 3 consecutive 5 sec nasal exhales.

C. 2 rounds:

Sphinx Hold 30 sec

Standing Extension Reaches x 5

D. Butekyo Walk, 5 min

Outdoor Alternate Workout:

Pick an outdoor aerobic activity.

10-15 min easy pace warmup

~30 min gear 3 (fast nasal in/out). In the middle of the session, include 4-7 surges to a faster pace lasting about 30 seconds, resting as needed b/t each. Finish with 5+ min of the Buteyko Walk.

Warmup

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ATG Split Squats x 10/10

Extended SL Glute Bridge w/Calf x 30 sec/side

Full Gyms

A. Hang Power Clean: 4 x 5,1,5,1; rest 90 sec

note-wave load, second 5,1 heavier.

B. DB or BB Split Squat: 2 x 8/leg @3010; RAN

note-first set easy – almost a warmup, 2nd set try for a PR.

C. Oxy OH Presses: 5 x 40 sec on/40 sec rest @~2020 tempo

note-DB, BB, etc all work; sub pushups if needed.

D. Oxy Band Pulldowns: 5 x 40 sec on/40 sec rest @~2020 tempo

note-if no band, sub ring rows or Cobra to Downdogs.

E. 2 rounds for range:

10 Jefferson Curls at faster tempo

5 Reverse Nordics (band assisted if able/needed)

5/5 Diagonal Stretch

Minimal is Maximal Gyms

A. DB/KB Hang Power Clean: 4-5 x 10; rest 90 sec

note-can do one arm version if needed.

B. KB or BB Split Squat: 2 x 8/leg @3010; RAN

note-first set easy – almost a warmup, 2nd set try for a PR.

C. Oxy OH Presses: 5 x 40 sec on/40 sec rest @~2020 tempo

note-DB, BB, etc all work; sub pushups if needed.

D. Oxy Band Pulldowns: 5 x 40 sec on/40 sec rest @~2020 tempo

note-if no band, sub ring rows or Cobra to Downdogs.

E. 2 rounds for range:

10 Jefferson Curls at faster tempo

5 Reverse Nordics (band assisted if able/needed)

5/5 Diagonal Stretch

Warmup

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Back Scale ISO: 1 x 60 sec/leg 

Front Rack March x 60 sec

Full Gyms

A. 4 rounds for load: (increase each round)

6 Toes Elevated RDLs @3210

no rest & with same weight:

3/side Suitcase Deadlifts

rest 60-90 sec

B. 3 rounds for quality:

5 Dips for max range -OR- 5-10 EROM Pushups for max range

5/leg Skater -OR- Shrimp Squats – increase difficulty each round

10/10 DB/KB SeeSaw Bent Rows

C. Oxy Step-Ups right leg: 4 x 40 sec on/40 sec rest @2020 tempo

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Oxy Step-Ups left leg: 4 x 40 sec on/40 sec rest @2020 tempo

D. 2 rounds:

30 sec Hollow Hold (appropriate variation to make 30 sec)

20 sec/side Star Side Plank

10 sec/side Copenhagen Plank w/Knee Drive

Minimal is Maximal Gyms

A. 4 rounds for load: (increase each round)

8 Toes Elevated DB/KB RDLs @3210

no rest & with same weight:

8/side Suitcase Deadlifts

rest 60-90 sec

B. 3 rounds for quality:

5 Dips for max range -OR- 5-10 EROM Pushups for max range

5/leg Skater -OR- Shrimp Squats – increase difficulty each round

10/10 DB/KB SeeSaw Bent Rows

C. Oxy Step-Ups right leg: 4 x 40 sec on/40 sec rest @2020 tempo

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Oxy Step-Ups left leg: 4 x 40 sec on/40 sec rest @2020 tempo

D. 2 rounds:

30 sec Hollow Hold (appropriate variation to make 30 sec)

20 sec/side Star Side Plank

10 sec/side Copenhagen Plank w/Knee Drive

Warmup

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Maximal Expansive Breathing

Full & Minimal Gyms

A. Run 800m @easy nasal pace

B. 9 rounds*: (record your round time for round 5 & round 9, and note what you found challenging)

50 Heavy Rope Singles (or 10 cals Row)

10 Burpees

10 alt’g Step-Ups

rest 45 sec

*Rds 1 & 9 – gear 1 (slow nasal in/ slow nasal out)

Rds 2 & 8 – gear 2 (slow nasal in/ fast nasal out)

Rds 3 & 7 – gear 3 (fast nasal in/ fast nasal out)

Rds 4 & 6 – gear 4 (fast nasal in/ fast mouth out)

Rd 5 – gear 5 (fast mouth in/ fast mouth out) 

C. 3 rounds:

20 sec Wide Grip Squat Hang

8-15 Side Lying DB External Rotations

20 sec/side Wtd External Rotation

5 Reverse Dislocates

Warmup

Full & Minimal Gyms

A1. Hero Pose: 2 x 30 sec

A2. Wall Hug Expansion Breathing: 2 x 5 breaths @7171

B. 3 rounds @grinder pace:

5 Dips -OR- EROM Pushups

5/5 DB/KB Side Bends

5/5 Twisting Waiter’s Press

5/5 Half Kneeling Windmills

5/5 DB/KB Renegade Rows

C. 3 rounds:

5/5 Side Bend w/Hamstring

10 sec/arm One Arm Hang

20 sec/side One Arm Scap Pushup ISO Hold

5/5 Long Lunge Lift-Off @3 sec holds

D. DB Russian Twist: 1 x 30/30

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Seated Double internal Rotation Stretch x 30 sec

Cat Stretch x 60 sec

Gym Option – (see below for alternate outdoor workout)

Warmup

Full Gyms

A. Klokov Back Squat, Heels Elevated: 5 x 1 rep @76X0; rest 90 sec actively – running, rowing, on bike, jump rope, etc.

note-build up in weight to moderately heavy.

B. 7 min AMRAP @gear 2 pace*:

Run 200m

10 alt’g One Arm DB Snatches ~30/20 lbs (5/5)

10 steps Walking Lunge (5/side)

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rest 2 min

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7 min AMRAP @gear 2 pace*:

100 Heavy Rope Singles

5/5 Lateral KB/DB Swings -OR- 5/5 Landmine Twists

10 Box Jumps

*Gear 2 pace: fast nasal breath in/slower nasal breath out pace, HR135-145 bpm if you have a HR monitor.

C. Oxy Step-Ups right leg: 4 x 40 sec on/40 sec rest @2020 tempo

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Oxy Step-Ups left leg: 4 x 40 sec on/40 sec rest @2020 tempo

D. Butyeko Walk – 5 min

Minimal is Maximal Gyms

A. Klokov Goblet Squat, Heels Elevated: 5 x 1 rep @76X0; rest 90 sec actively – running, rowing, on bike, jump rope, etc.

note-build up in weight to moderately heavy.

B. 7 min AMRAP @gear 2 pace*:

Run 200m

10 alt’g One Arm DB Snatches ~30/20 lbs (5/5)

10 steps Walking Lunge (5/side)

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rest 2 min

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7 min AMRAP @gear 2 pace*:

100 Heavy Rope Singles

5/5 Lateral KB/DB Swings -OR- 5/5 Landmine Twists

10 Box Jumps

*Gear 2 pace: fast nasal breath in/slower nasal breath out pace, HR135-145 bpm if you have a HR monitor.

C. Oxy Step-Ups right leg: 4 x 40 sec on/40 sec rest @2020 tempo

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Oxy Step-Ups left leg: 4 x 40 sec on/40 sec rest @2020 tempo

D. Butyeko Walk – 5 min

Outside option

A. Perform the outdoor aerobic activity of your choice (Hike, Ruck, Run, Bike, etc) 40-75 min, gear 1-2 pace** and/or HR 130-145 bpm.

**nasal breathing, either slower in/out or fast in/slower out.

Warmup

Full Gyms

A. 3 rounds:

5 Seated Good Mornings 

45 sec/side Single Leg Glute Bridge ISO on Foam Roll

B. Deadlift: build to a heavy set of 5, then 2 x 5 @10% less than that.

C1. Skater or Shrimp Squats: 3 x 6,4,2/leg; rest 1 min

note-increase depth or difficulty each set as the reps decrease.

C2. Lean Away Chin-Ups: 3 x 2-6; rest 1 min

note-pick a rep scheme you can do. Scale to jumping + lean away negatives.

D. 2 rounds:

5/5 Elevated Pigeon Good Mornings 

5 Jefferson Curls

10/leg Bent Knee Calf Raises

10-15 Wedge Wall Tibialis Raises

Minimal is Maximal Gyms

A. 3 rounds:

5 Seated Good Mornings 

45 sec/side Single Leg Glute Bridge ISO on Foam Roll 

B. Single Leg KB/DB Deadlift: build to a heavy set of 5, then 2 x 5 @10% less than that. Use 4111 tempo for all lifts. -OR- 5 x 5/leg if you only have one appropriate weight.

C1. Skater or Shrimp Squats: 3 x 6,4,2/leg; rest 1 min

note-increase depth or difficulty each set as the reps decrease.

C2. Lean Away Chin-Ups: 3 x 2-6; rest 1 min

note-pick a rep scheme you can do. Scale to jumping + lean away negatives.

D. 2 rounds:

5/5 Elevated Pigeon Good Mornings 

5 Jefferson Curls

10/leg Bent Knee Calf Raises

10-15 Wedge Wall Tibialis Raises

BASELINE CONDITIONING TEST

Warmup

Full & Minimal Gyms

A. Complete 3 rounds of the workout below, keeping HR 140-150 bpm the whole time & all nasal breathing. Get average HR and time to completion. Note-you want to be at a pace where you can take a fast nasal inhalation, but you can maintain a slower nasal exhale.

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rest 3-5 min

B. Complete 4 rounds for time of the workout below. Using your mouth to breathe will be required to go fast. Get time to completion, average, and max HR. Note part C before starting, as it must be done at once following the workout.

One round is:

150m Run*

10 alt’g Step-Ups ~17-20”

7 Push Presses with empty 35/45 lb bar -OR- 15/25 lb DBs

150m Run*

5/5 Split Stance KB/DB Swings 26/36 lbs

7 Hanging Circular Knee Raises

*you can sub Row 150m, Ski 100m, Bike 300m, or 100 Heavy Rope Singles, or 60 Jumping Jacks

C. As soon as you complete the last round, time how long it takes you to get to three consecutive 7 sec nasal exhales. These should be effortless, not forced. Bonus-get your HR at this time also.

Warmup

Full & Minimal Gyms

A. Back Scale ISO x 90 sec/leg

B. Bar Hang: 1 x max (re-test)

C. 18 min AMRAP @grinder pace:

5/5 DB/KB Cross-Leg Side Bends

5/5 DB/KB Seesaw Z-Press

5/5 Side Plank Arch-Ups

5/5 Hi/Lo Windmills

5/5 DB/KB Torso Rows

D. 3 rounds:

10/10 Long-Sitting DB Curls

15 Tricep/Shoulder Extensions (band, PVC, or light weights)

20 sec/side One Arm Scap Pushup ISO Hold

E. DB Russian Twist: 1 x 20/20

NOTE THERE ARE AT LEAST 4 VARIATIONS OF TODAY’S WORKOUT!

Warmup

Full Gym Option 1&2: (full Rx; scaled)

A. For total time, with a 15 min total time cap on part “A”:

15 Front Squats 95/65 lbs -OR- 65/45 lbs

30 T2B -OR- Hanging Knee Raises

15 Thrusters 95/65 lbs -OR- 65/45 lbs

Rest 1 min

15 Front Squats 95/65 lbs -OR- 65/45 lbs

30 C2B Pullups -OR- Pullups

15 Thrusters 95/65 lbs -OR- 65/45 lbs

Rest 1 min

15 Front Squats 95/65 lbs -OR- 65/45 lbs

30 Bar Muscle Ups -OR- C2B Pullups

15 Thrusters 95/65 lbs -OR- 65/45 lbs

No rest, then:

B. 7 minutes to establish max load of the following complex:

1 Deadlift +

1 Clean +

1 Hang Clean +

1 Shoulder to Overhead (Press, Push Press, Push Jerk, & Split Jerk all ok)

C. 2 rounds:

30 sec Hero Pose

5 Jefferson Curls

5/5 Diagonal Stretch @3 sec holds each rep

Minimalist Option 1: (DB/KBs & pullup bar)

A. For total time, with a 15 min total time cap on part “A”:

15 DB/KB Front Squats 

30 T2B -OR- Hanging Knee Raises

15 DB/KB Thrusters 

Rest 1 min

15 DB/KB Front Squats 

30 C2B Pullups -OR- Pullups

15 DB/KB Thrusters

Rest 1 min

15 DB/KB Front Squats 

30 Bar Muscle Ups -OR- C2B Pullups

15 DB/KB Thrusters

Rest 2 min, then:

B. 5 minutes AMRAP of the following complex, with the heaviest implement you can manage: (single arm)

1 Deadlift +

1 Clean +

1 Hang Clean +

1 Shoulder to Overhead (Press, Push Press, Push Jerk, & Split Jerk all ok)

C. 2 rounds:

30 sec Hero Pose

5 Jefferson Curls

5/5 Diagonal Stretch @3 sec holds each rep

Minimalist Option 2: (equipment free & higher rep)

A. For total time, with a 15 min total time cap on part “A”:

30 Air Squats 

30 V-Ups

30 Thrusters w/PVC or broomstick

Rest 1 min

30 Air Squats 

30 Dips (on chairs, etc)

30 Thrusters w/PVC or broomstick

Rest 1 min

30 Air Squats 

30 HSPU

30 Thrusters w/PVC or broomstick

Rest 2 min, then:

B. 5 minutes AMRAP of:

20 alt’g Pistol or Skater Squats

20 alt’g Wall Handstand Shoulder Taps

C. 2 rounds:

30 sec Hero Pose

5 Jefferson Curls

5/5 Diagonal Stretch @3 sec holds each rep