At-Home Workout #45
Warm Up
- 10 spiderman lunges (5R/5L)
- 10 runners lunges (5R/5L)
- 20 arm circles (5 each side/forward backward)
- 10 arm crossover swings
Then 2 rounds of:
- 10 KB/DB swings
- 10 KB/DB push presses
- 10 lateral raises (light)
- 10 front raises
- 10 goalpost internal external rotations
Workout of the Day
Complete 20 rounds for time of:
- 6 DB/KB snatches (alternate arms each round)
- 3 handstand push ups
Cool Down
- Seated knee hug (30s) into seated twist (30s) – each side
- Upper trapezius stretch – 30s per side
WOD Notes: Click here for a video explanation of today’s workout. DB snatches should tap the floor each rep; KB snatches can come from a swing/hang. You should alternate arms each round, not each rep. Click here for a breakout video of the DB/KB snatch. If you’re not comfortable with KB snatches, sub 8 KB swings instead. There are lots of options for modifying the handstand push ups including: HSPU to an elevated target (NTE 6″), A-frame push ups, regular push ups, or a 3 second HS hold + 3 push ups. Post to comments: Time, weight used, modifications.
FUCS Challenge Notes: In case you missed it, check out this post about the end of the FUCS challenge! Scroll to the end to read the most important part – our Friday night happy hour and quizzo night!
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Thank you Dr. Chris!
Thank Chris! You are greatly appreciated.
Thank you Chris and Adam for your dedication!!! 🙂 And Cindy, Natalie, Nick…and I know there are many others. 🙂
Nik – those are some cool wrist guards! 😉
Results:
6:00 am
Steve M. 23:06 (19 rounds, 2″)
Murray 15:03 (5″ strict)
Diana 16:18 (~5″, KB 2-arm snatch 26#)
15:01- #52.5DB, (strict — 2-4” pillow)
21ish Mins
20# db and subbed push press instead of hspu
Big shout out to our doctors, nurses, aides, essential personnel…so proud to know you and sooo appreciate all that you are doing for us everyday. Thank you!!!!
12:26
DB snatches@ 20#
HSPU to 4”
😁 all rounds unbroken
12 PM Virtual WOD Results:
Alex W. 14:18 (35 KB, 3 sec HS hold, 3 push-ups)
Nicole W. 12:03 (26 KB, a-frame)
Steve Kopera 12:44 (50 DB, a-frame)
14:33
30# DB
A-Frame PUs
Sean
17:23 (60# DB, 3 wall balls w/ 30# slam ball)
Liz
12:44 ( 25# DB snatches and strict press overhead)
15:38 35# 3”
Some of the HSPU were dc
Mado- 13:27 (25# DB, kipping HSPU w/ 1.5” plate and abmat)
Kelsey- 12:50 (35# KB, A-frame push ups)
18:06
53# KB
DD HSPU
(AKA A-frame HSPU)
(AKA A-frame HSPU)
Thank you Chris and all other essential workers during this time! We couldn’t do this without you!
9:45, 15# DB, HSPU to a pillow
12:38
20#db
2” strict HSPU
This hurt more than I expected-HSPU on concrete scare me 😂
15:04, 35# DB, strict HSPU (2” fire hose)
14:23
35# DB
4 Standard PU per round
Thank you, Chris!!! Stay safe ❤️
14:40
25lb dumbbell
4” HSPU
17:04 with 50LBS. Painful as hell! Love it!
Thanks to all the healthcare workers and all the essential workers out there keeping us healthy and safe, and making sure we have all that we need! You’re in our prayers and thoughts.
Opps, posted to the wrong page. 36:25, 30#KB snatches, subbed floor KB press in place of HSPU, 30#KB 6x each side
Opps, posted to the wrong page. 36:25, 30#KB snatches, subbed floor KB press in place of HSPU, 30#KB 6x each side. One update, I did 6 snatches each arm each round I really need to read the whole post before starting.
I had a lot left in the tank after 20 rounds, so I did 40 rounds
20:19 (finished the first 20 in 9:58)
53lbs KB
6 RKBS
1 inch worm + KTE
23:52
40lb DB
13 steps to the basement between DB snatch and HSPU
Nik 12:34 (35# kb)
John 13:03 (53# kb)
Thank you Chris S.!
12:15 35# KB
3 A-frame push ups. Should have done more per round
14:48 (only had time for 16 rounds- 35# DB, 5”)
22:50 (added squats from yesterday’s workout since I took yesterday off)
6 DB snatches (alternate arms each round) – 25#
8 DB front rack squats (alternate arms each round) – 25#
3 handstand push ups – to yoga block
14.56 35# snatch (barbell) 3 A frames
2 mile warm up run with the dog
Jenn – 9:49 – KB swings @ 22lb / mod push ups
Chris: 10:29 – KB swings @ 22lb / mod push ups
He also decide to do some squats with our 70 ish pound dog 😂
16:53, 35# KB swings, HSPU to yoga block
16:53, 35# KB swings, HSPU to yoga block
Jenn
Thank you, Chris and all the first responders!
17:38 #35, towel hspus 10rds strict, 10 rds kipping
1 mile cool down run
6PM Virtual WOD Results
Tanya 14:14 (35 DB, 6 A-frame PU)
Swetha 13:14 (30 DB, 3 A-frame PU)
Kyle E. 13:00 (40 DB, 3 PU/rd)
13:59. I used a 25lb kb the subbed 95 lb push press for hspu.
Best of luck everyone. Hit my goal weight, so very happy. Dropped a little over 7lbs on RP. Ups and down but stuck to plan. Best of luck…been a good six weeks.
Stay healthy
Marsha-15# DB-20″ elevated PU-15:35
Jeff-35# DB-A-FRAME PU-12:02
17.28
#20 DB
Row – 6321
Jimena 20#DB 5 sec wall walk ups
Rich 45#DB HSPU
☺️ Completed 20 rds. Timer reset during WOD
Today was a struggle. 29:36 with a 35# DB. But I also have been helping my dad replace there 30 year old roof. And replacing a roof takes a good amount of energy. So I was lacking energy by the time I got to the workout. BUT! I did do the workout and eventually got it done. So much fitness! And thank you Chris! Stay safe!
Forgot to add that I did A frame pushups in place of the handstand pushups.
25:53. 35# DB and 1 strict HSPU per round (which is the most I’ve ever done in a workout!) Took this as a skill day, even though it still got me sweating in a 50ish degree garage.
Thank you all that help keep us safe and well!
10:02
10 Rounds
10 KB Swings @ 88#
10 Push-ups
6 #10DB snatch + 6 RKBS #35 per round, HSPU 5”
18:54
Erik 35# DB 4 push-ups 12:51
10 rounds, 14:53, 35# kettlebell, 5sec handstand w/ pushups. 400m row warm up, 400m row cash out.
14:23
26# KB
A Frame push-ups
Results:
Ricky 9;58 (50# A-frame)
Christine 13:05 (20#DBx5s 25# +5″)
Marissa W. 12:38 (20#, PPU)
Tom S. 15:47 (95 HPC, 6 pu)
Heather S. 12:29 (26#KBS, 3pu to bar)
Whitney 10:27 (35# KBS, A-Frame
I could use some bumper plates to put this beast to good use! And dang, missed out on the box sale, if one comes available I’ll take a tall one. I’ll be doing the WOD shortly…