You don't need a lot of equipment to get a great workout in, to be honest, you don't need any equipment. Here is a list of workouts that you can do when you are traveling or just can't get into C1. We have both dumbbell and bodyweight WODs. Most hotel gyms today have dumbbells, but they are not necessary to get a great workout in. Enjoy!
The best way to replenish your nutrients if you are performing at a high level of performance is with foods that are nutrient dense.
100 Deadlifts (135/95 lb)
100 Power Cleans (95/65)
100 Ground-to-Overheads (65/45 lb)
*Can be scaled to a partner wod
*weight and reps can be scaled
*35 Minute Cap - No questions asked
*Break up reps as needed between partners
"343" is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.
Pullup Progression Practice:
1. Strict Variations
- Strict Pullups
- Strict Ring Pullups
- Ring Rows
2. Kipping Variations
- Hip drive in the kip
- Kipping Pullups
- Kipping C2B
- Bar Muscle-ups
- Ring Muscle-ups
Strive to get 10 Quality minutes of work at a bar movement
4 Power Cleans + 3 Hang Power Cleans + 2 Hang Squat Cleans + 1 Squat Clean @50% of 1rm Clean
*Every :90 for 5 Rounds
Shoulder to Overhead:
5 Strict Presses + 3 Push Presses + 2 Push Jerks
*1 Set every 2 Minutes on the 2 Minutes for 10 Minutes (5 rounds)
*Starting @30% of 1rm Clean and Jerk and adding weight each set
Strict Pullups - 15 Minutes
4 sets to work up to a heavy set of 5 weighted strict pullups
*if you can't do 5 strict with weight just work 4 x 5 strict pullups
*if you don't have strict pullups work 4 x 5 negatives
*if negatives become free-falls hold chin over the bar for 4 max effort sets
*if chin can't be held over bar use a modified pulllup for 4 x 5
1 Mile Run
300 Air Squats
1 Mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.