At Home Workout #18
Warm Up
Complete:
- High knees – 30 reps
- Skip w/ reach – 20 reps
- Lateral plyo jumps – 10 reps
- Broomstick dislocates – 10 reps
- Around the world – 10 reps
Then complete 3 rounds of:
- 15 KB/DB swings
- 10 hollow rocks
- 5 A-frame push ups
Workout of the Day
Complete 7 rounds for time of:
- 7 handstand push ups
- 7 KB/DB thrusters – left arm
- 7 toes to DB/KB
- 7 KB/DB thrusters – right arm
- 7 KB/DB swings
- 7 burpees
- 7 KB/DB sumo deadlift high pulls
Cash Out
- 10 reps of the world’s slowest toes to DB/KB (10 sec up / 10 sec down)
Cool Down
- 1 minute child’s pose
- 1 minute sit-and-reach
WOD Notes: Click here for a video explanation of today’s workout. Post to comments: Time, weight, modifications.
Virtual Note: If you’re free around lunch time, join us for a virtual check-in at 12:00 on Zoom!
United Mettle Note: The folks who run our pro shop are offering home delivery on 12-packs of recovery drinks. Link to order here. 
This Post Has 67 Comments
Good recipes on the previous post. So, I decided to share my go-to “break-fast”, too:
4 oz of water
1Tbsp chia seeds (let them soak for 20 mins in water before adding other ingredients
3 raw eggs
1 serving of Naked Whey Protein (unsweetened)
1 small avocado
1 Tbsp raw cacao
1 tsp Ceylenne cinnamon
stevia vanilla sweetener (to taste)
P: 48
F: 37
C: 24
Cal: 621
If I feel like I need more carbs, I’ll add a medium size sweet potato (cooked the night before and cooled in the fridge). That adds 27g carbs and 2g protein (and tons of good fiber and potassium).
* take a proteolytic enzyme prior to eating this to help you fully digest all that protein
* never add a processed sugar; if you need more sweetness, add 1 tsp of raw (not processed) honey
* try to find pasture-raised chickens that were NOT fed any soy feed (that keeps the Omega-3 to Omega-6 ratio in optimal level in the eggs)
* don’t be afraid of healthy fats
Considering you do a variety of workouts in the morning with many double sessions, you need double to triple that carbohydrate total imo. I wouldn’t add too many more calories overall, but pre workout, or even if this is immediately post, I’d lower the fat and raise the associated calorie count in healthy carbs.
IF we’re getting REALLY specific as to macro timing, I’d have that meal as listed on a NON workout day.
Well hell fire, save matches, marry a duck and see what hatches. I’ll be damned, Craig. Teach me your ways.
31:32
with A frame push ups subbed for handstand push ups
30# DB for thrusters and swings
52.5# DB for sumo high pulls
29:10
4rds HSPU 3rds A frame
35# KB all around
52 mins total with WU, CO, and CD
18:33
3 wall climbs per round
26# KB swings & high pulls
20# DB thrusters
55# barbell BS & rows
I’m a day behind, so, I completed WOD#17, “the longest mile”,this morning:
14:50
20” box jump
Max pull ups = 8
Completed with Sadie-no timer
Meg-30# kb
Sadie-5# PP, 8# thrusters 13#kb swings and deads
Thanks for this one!
21:28, 52.5 DB, strict HSPU to 4inch mat
26:11
35# kb
Double hands for thrusters
HSPU strict to 4” mat
I did WOD#17 a second time with some variation;
25:10 (20 inch box jump, then 20lb slam ball, then 25 toes to db & 15 bicycles, then pushups)
25:52
Sub for HSPU was 7 squat jumps over DB
60# DB thrusters
40# AKB swings and sumo DL high pulls
22:36
A Frames
#35 Thrusters/Swings
#50 Sumo Jawn
Ah jawns, takes me back to my teaching days. Keep it up Chaz!
27:33 for both!
Nicole – wall holds and knee push ups, 26#KB LEFT thruster, 35#KB right truster and swing.
Alex – handstand hold and push ups, 44#KB – Russian swings. I’m speechless after watching Nicole do different weights on each arm.
23:56
HSPU down to a pillow
Thrusters 15# DB
Swings & DLHP 26# KB
Nice and sweaty!
19:46
HSPU to yoga block (~4″)
20# DB thrusters
30# DB swings and DLHP
Plank burpees
Great idea w the yoga block! Wish I had thought of that!
Thanks! It worked out well.
Mado:
26:50 (HSPU w/ 2 in plate/mat, 25# DB thruster, candle sticks, 35# KB American swing, 44# KB Sumo HP)
————
Kelsey:
25:10 (A-frame PU, 35# KB thruster, 53# KB swing and sumo HP)
WHAT AM AWESOME WORKOUT. MISSING EVERYONE A LITTLE EXTRA TODAY!
Pizza review
How was it??
29:47
HSPU to a pillow. Maybe 4”?
27lb DB thrusters
My DBs are super clunky and I couldn’t really do SDHP so o modified the swings to right arm swings with DB and modified the SDHP to left arm swings with DB.
This workout made me want to say very bad words ☹️☹️☹️
So I forced myself to do the cash out unbroken to attempt to feel better about myself 🤣
Tavenners
This was really hard to do on your own. The one arm thrusters hurt my feelings. Missing everyone!!😭
Jenn
28:33 #35, strict hspus for 3 rds, 4 rds kipping hspus
3x
Lanna 9:10 A frame PUs, #20 DB 2 arm thrusters, #15 DB swings, #15 DB SDHP
Davin 9: 04 A frame PUs, #8 med ball G2O, #8 med ball T2ball, Good mornings red band, #8 med ball cleans
Wasn’t feeling it today.
HSPU – 3.5” box
Skipped thrusters
Used 53# KB for everything else
😁 More than a minute but less than an hour.
14:45 but only 4 rounds (got interrupted!)
35# KB
A Frame PU’s
Solid pace Chris and those interruptions will certainly happen. Keep it up Chris!
18:35, 10lb DB (I really need to order heavier DBs) but used both for SDHP, A-frame PU
Of course Megan V would suggest this craziness
Oh Megan I miss you 😂
Finished quicker than I thought I was going to time 37:01, 30#KBP subbed for HSPU, 30#KB for thrusters and swing, 45# for SMDL, and got to break in my new toy, 30# slamball subbed for burbies
Nice Tom! Love that you got your hands on a slamball!
24:25 A frame push ups. 35# db. So much fitness!
20:03 (A-frame push ups, 30# thursters, 50#KBS)
26:37
A Frame push ups
15# DB
23:57 (no energy at all today)
7L/7R Dead bugs instead of HSPU
Front squat with books in backpack instead of thrusters
53lbs RKBS
Jump squats for burpees
53lbs SDLHP
Thank you for this killer WOD! Shamefully my first since you closed. >_<
* Roughly 45 mins (didn't time) * Weight: 15#DB for thrusters, 20#KB (swings & sumo deadlift high pulls) * Mods: 1) HSPU mod elevated PUs, 2) toes to above head (couldn't go all the way back!), 3) elevated burpees.
Heck Yeah Caroline! I’m thrilled to see you hit your first at home workout. Hopefully it won’t be too many more weeks of this but in the meantime, we can keep getting stronger together.
24:48 this one was brutal even with my special mods…
Sub HSPU with L sit on the floor/ DB press overhead 15 lb DB – set of 10 instead of 7 which I quickly regretted
Thrusters – 20# DB
Toes to post with strap (dead bugs??)
KB 25# for swings & pulls
Subbed star squat things for burpees
Didn’t time it – had to stop the wall climbs after round 2 since it tweaked my knee.
5 rounds – got to KB swings on #6 when knee started to feel uncomfortable. Thrusters with 13.5# DB
Subbed KB swings (#20) for burpees so I did 14 in a row.
Jimena – 29:25. 7 sec HS hold w/7 PU. 25lb KB and 20lb DB f/ thrusters.
Rich – AM / PM workouts
AM – 25 Burpees, “Annie”, 25 Burpees. No Time
PM – 32:49 HSPU for 4 rounds, then 7 sec HS hold w/7 PU. 53lb KB and 40lb DB f/ Thrusters
21:18, front squats instead of thrusters, 35#
26:28
A frame push ups
35# KB
17:53
Attempted A-frame push ups but it definitely wasn’t pretty. Warning to those with long hair: toes to DB can be dangerous if you don’t get your hair out of the way 😅
AM Session
5K Row
– 19:16
PM Session
My shoulder-altered version of ICA’s at home version of Hero WOD “The Seven” aka “The CIA Seven”
Complete 7 rounds for time of:
* 7 KB Romanian Deadlifts (70s)
* 7 DB Gorilla Squats (35s)
* 7 Toes to KB
* 7 DB Gorilla Squats (35s)
* 7 RKBS (70)
* 7 calorie row
* 7 DB Bent Rows (35s)
20:59
then
4×25 Oblique Crunches (70#)
4×18 Bent Plate Curls (10#)
4×15 Hollow Rocks
4×15 DB Shrugs (35s)
I see what you did there…CIA
Just a little covert plug.
27:47
Sub for HSPU was squat jumps over DB
25# DB thrusters
30# AKB swings and sumo DL high pulls
I blame my time on Sean no repping me for not hitting depth on the squats. Awful judge haha
Marsha-15# DB-19:20-elevated A-frame PU, 2xbox squats for burpees
Jeff-35# DB-19:18, A-frame PU
Welcome to Tuesday folks! 34:44. 35# DB for all. 1 round strict HSPU, others A- frame push ups. I kept starting each round with 1HSPU attempt though, which took longer. Subbed toes-to-carport-roof (TTCR) for TTDB.
Gavin insists his toes to KB were RX+ due to the excessively long distance covered at almost 6’4”. 🙄
But there’s so much momentum with long legs, I think it makes it easier… It’s science.
Did few rounds before my little one complained for attention so didn’t complete the entire wod. Tomorrow morning will try a double wod
Good one!
24:39
HSPU to 45#plate+May
Lf arm KB thruster – 15#
Rt arm DB thruster – 20#
American KBS – 30#
KB high pulls – 30#
30:21…a leisurely pace but got the point!
10PU sub for HSPU
35# DB thrusters, swings
53# KB Sumos
Nice work John! Keep it up.
27 minutes
Pushups for HSPU,
#25 thrusters, #35 kB swing and deadlift
18:52
A frame PU
2 handed thrusters
Our basement ceiling is low (can’t go overhead) & we don’t have an uninterrupted wall in our home for HSPU, so I did this little bit of work:
5K row – 22:51
8 min tabata 30# slam ball over shoulder – 128 reps
3 rounds of:
15 KB high pulls (53#)
20 Russian twists (15#)
10 DB clean alt R/L (35#)
20 abmat sit ups
8:12
Meghan is trying to kill us!
5 wall climbs
25# KB thruster and swing
35# sumo
33:43
5 mile run, then did the workout… My heart rate was SO much higher for this workout than for the run 😂
24:07; hspu to yoga block, 30# DB thrusters, 44#KB swing and high pulls
23:34 35# dB thrusters, 35# kB swings, 75# barbell hi pulls. Good one!
Dan: 23:10, A-frame push ups
Jesse: FITNESS!
Nik 22:43 Rx (strict HSPU, 35# KB)
John 26:22 (4 strict HSPU/rd)
21:55 (a-Frame push ups)
35# DB for the first three rounds, 15# DB for the last four
Walking climbs 2 for 3 rounds A frame the rest
30#KBS and High deadlift
20# Thrusters
29min and change
Did this one a day late. Roughly 21 mins. 20# DB and A frame push ups. Great workout!
23:17
Went on a run yesterday, so I’m a day late
Pushups instead of HSPU
20#