Whew I am dripping with sweat. Engages FULL body. 😵

Becky

Shekinah

yangBAE

Great full body, although I couldn’t do dead hang. My hands were too sore from lifting😅

Micaela

alondra cabrera

Katie

5 full rounds completed! Plus inchworms and burpee pull ups in round 6.

Megan Butterfield

[Challenge week 8/day 5]

Training Day Overview: 

Warm Up: Foam Roll, 10-15 minutes steady state cardio

Rep Range: 2-4R
Tempo: Power
Modification: Conventional deadlifts, trap bar deadlifts, or KB/DB deadlifts [whichever you choose, be consistent with]. 

- begin with a barbell on the ground in front of you. 
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Sumo Deadlifts

Time: 1 minute 
Tempo: steady 
Modification: take out the push up/instead of jumping, walk your feet in as far as you are able before walking your hands out. 

- start in a standing position, feet together. 
- bend forward and reach your hands to the floor, keep your legs as straight as you are able. 
- walk your hands out, away from your feet. 
- stop when your hands are underneath your shoulders, in a high plank position [just outside the chest]
- hold your brace and lower into a push up [bend your elbows behind your shoulders, ~45 degrees from your torso] 
- press through your hands and push yourself back up into a high plank position 
- as you are pressing, brace your core and hop your feet in towards your hands, keeping your legs as straight as you are able. 
- repeat the movement as you walk forward.

Jumping Inchworm

Rep Count: 10R
Tempo: steady 
Modification: on your knees, or on your toes to lower then drop to knees to press. 

- start in a high plank position, hands just outside of your chest. 
- squeeze your glutes, contract your quads, and push your mid back through your scap to lock in a a strong base
- bend your elbows and lower your chest and hips to the ground. 
- elbows should be below your shoulders, ~45 degrees from your torso at the bottom of the rep. 
- as soon as your chest and hips touch the ground, pick up both hands and reach them forward. 
- plant your hands just outside of your chest [elbows below your shoulders]
- press through your hands and push yourself up into a high plank position. 
- your hips and chest should rise together in a straight line, watch for your hips lagging
- be sure to hold the brace and keep full body tension throughout.

Hand Release Push Ups

Time: 1 Minute
Tempo: steady 
Modification: walking lunges with goblet hold [dumbbell or kettlebell] or zercher walking lunges. 

- hold the dead ball up at your chest, overlap your hands and “hug” the ball 
- squeeze the ball to your chest and keep your torso upright. 
- start standing with feet together
- step one foot out in front of you, bend both legs and lower into a lunge [~90 degrees or below]
- press up through the front foot as you bring your back foot forward to meet the front. 
- alternate each leg as you continue to step forward. 
- keep your chest up and hold the brace in your core [think ‘ribs down’]

Dead Ball Hug Walking Lunges

Rep Count: 8R 
Tempo: steady 
Modification: no burpee- assisted or banded pull ups, or dumbbell burpee rows 

- start standing underneath the pull up bar
- bend forward and reach your hands to the ground
- plant your hands and bring your chest and hips to touch the ground.  
- press through your hands and jump your feet in to meet your hands.
- immediately raise your torso, reach your arms towards the pull up bar, and jump your hands to grip the bar
- use the momentum to pull your chest to meet the bar [depress the scap as you pull]
- lower yourself back to the ground with control [soft knees] 
- move immediately into the next rep.

Burpee Pull Ups

Time: 1 Minute  [30 seconds each arm]
Tempo: steady 
Modification: carry both DBs/KBs at shoulders. 

*Choose a weight that you are able to sustain in the overhead position. 

- grip a dumbbell in each hand. 
- ‘clean’ or curl the dumbbells up to your shoulders
- press one dumbbell overhead, dumbbell in line with the shoulder [arm extended]. 
- keep the other dumbbell resting at your shoulder
- use your scapula to support your shoulder in the overhead position
- lock in a brace by thinking ‘ribs down’ 
- start with feet together
- begin to slowly step each foot forward as you walk
- switch the arm in the overhead position at 30 seconds.

Single Arm Overhead Carry

Rep Count: 6R
Tempo: steady 
Modification: Deck Squat or box hop 


- stand 1-2 feet away from a wall [face the wall]
- lower your glutes to the ground and roll yourself onto your back
- bend your arms back and plant your hands on either side of your head, fingers face your shoulders. 
- bring your legs over your head and rock back as far as you are able to with control.
- press down through your hands and use the momentum from your legs to swing yourself forward
- immediately reach your hands to the floor and kick each foot up one at a time until each heel connects to the wall [in a handstand position]
*press through the ground at the top of the rep. 
*keep a ‘hollow’ position at the top of the rep to protect your low back in the handstand
- bring each foot down to the ground one at a time and continue reps.

Inverted Burpees

Giant Set: 40 Minute AMRAP

Time: Failure
Tempo: hold
Modification: inverted row dead hang. 


* use a chair or bench to position yourself on the bar if you don’t want to waste energy jumping up to the bar. 

- grip the pull up bar with a pronated grip, slightly wider than the shoulders. 
- wrap the thumbs and use a death grip to hold onto the bar. 
- allow your body to hang straight down from the bar, arms and legs extended. 
- breathe and hang onto the bar as long as you are able to before your hands begin to slip. 
- keep track of your time, we will revisit this.

Burnout Challenge: Dead Hang

W8/D5  Full Body [CHALLENGE WK8/DAY5]

Abigail

Kaykay

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

Krystal West

Evan

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Jude

Awesome workout!! Ab rollouts are a challenge, I never did them before 😂

Colleen

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

Amazing!!!
My glutes and hamstrings on fireeee👍🏻🩷

Parmida

On paper it doesnt look bad.... in practice.....im dying lol

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Serena

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Jenn

Christine

Caroline

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Erica

Stephanie

Rhonda

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Love! I’ve been working out regularly for years but now I feel like I’m WORKING out.

Really feel the burn! Intense. Thank you!

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Wish it had more core but shoulders are on 🔥!!

Mena

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Legs are wobbly and toast! Thanks for the reliable workout! 🔥

Charis Gessel

My body is sore! that was a good workout 💃🏻

W8/D5 Full Body [CHALLENGE WK8/DAY5]

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