At-Home Workout #52
Warm Up
400m run
20 walking lunges (10R/10L)
5 inch worms
Then 3 rounds of:
- 10 sit ups
- 10 KB/DB Romanian deadlifts
- 30 single unders
Workout of the Day
Complete for time:
- 100 unbroken KB/DB deadlifts
- 80 unbroken double unders
- 60 unbroken KB/DB swings
- 40 unbroken hollow rocks
- 20 unbroken push ups
Cash Out
- EMOM for 7 minutes of 10 toes to bar or 20 crunches
Cool Down
- Hamstring crossover stretch – 1 min/side
WOD Notes: Click here for a video explanation of today’s workout. The goal is to hang on for long sets of each movement, trying to go unbroken if you can. The deadlifts should be touch-and-go at the floor. For the DU, give it up to 3 attempts to go unbroken, then switch to cumulative. For the push ups, you can rest in a plank or downward dog position… but fight like mad to not drop to your knees! Post to comments: time, weight used, and whether you went unbroken!
Barbell Notes: Now that many of you have barbells at home, we wanted to make a heartfelt request that everyone to continue to do our at-home WODs as much as possible. It’s been so great for our community to have the camaraderie of the shared workouts. (Please keep posting results and photos too!) Feel free to substitute barbell movements for KB/DB ones wherever it makes sense, and you can do as much before/after accessory work as you desire. Thank you for your continued support, ICA! We really appreciate it. Here’s hoping May brings good news about our re-opening!
This Post Has 54 Comments
Rich & Jimena
4 May 2020Rich. 9:51. 53#KB SU
Jimena 10:32. 26#KB SU
Nik
4 May 2020Rich and Jimena! Way to rise and shine and get after it!!
Meg V
4 May 20208:57
53#DL unbroken
2xSU (2sets)
30#KBS(2sets)
Hollow Rocks and Push UPS unbroken
DE
4 May 20208:55;
135 barbell for DL 60, 25, 15
80 unbroken
30 R/L – DB swings 52.5# unbroken
ICA admin
4 May 202060 in a row at 135 to open up. Solid effort DE!
Kerri
4 May 202012:01
62# DL – unbroken
2x SU – 2 sets
22# KB – unbroken
Elevated PU -broken and not as pretty as Carvers
*Great demo Sage and Carver!!!
Steve Keiper
4 May 202010:25
35# KB
100 DLs unbroken
160 SUs approx. 30 unbroken
60 KB swings unbroken
40 rocks unbroken, w/ last 10 tucked knees
20 PUs unbroken
cash out w/ crunches
Martello
4 May 202016:45 – Let’s just say Breaking the Unbroken. 75lb barbell deadlift, 160 SU, 20lb swings, 40 hr, 20 pu. crunches for the cash out
Nikki k
4 May 202010:09
35#kb
Deads ub
180 singles few sets jumping is getting much better
Rkbs ub
Cash out
10 toes to kettlebell
ICA admin
4 May 2020Good stuff Nikki K, keep it up!
Betsy
4 May 202010:09
65# bar DL unbroken
DU – 30,22,5,24 (struggled with DU’s today)
30# RKB swings unbroken
40 HR unbroken
20 PU unbroken
Cash Out : T2B
Ricky
4 May 202012 PM Virtual WOD Results:
Shania 9:04 (12 DB, line jumps, knee-assisted)
Eilish 9:04 (12 DB, line jumps, knee-assisted)
Alex W. 10:02 (85 BB, 2xSU, 44 KB American)
Nicole W. 9:00 (44 KB, 35 for swings, 2xSU, elevated PU…all unbroken)
Whit 9:56 (35 KB, 2x line jumps, hollow boats, knee-assisted) unbroken except for hollow boats
Tanya 🙂
KtL
4 May 202012 ish
70#kb broken
2x su- 35# swings – bent knees hollow rock- push ups unbroken.
Cash out – completed
Joel
4 May 202012:52
70# KB DL
2x SU
53# KB Swing
Nothing was unbroken… Except for the push-ups, of course.
ICA admin
4 May 2020Good stuff Joel, I never had doubt about those push ups!
Ryan Anthony
4 May 202012:51
Unbroken DLs
2 sets of 30 KB Swings
2 sets 20 things where I lay on the ground and raise my toes as high as I can on a pole
Unbroken pushups
ICA admin
4 May 2020Haha, I like your description of toes to post. Keep it up Ryan!
Nicole W
4 May 2020Crushing it 😊
Tammy Mazz
4 May 20208:48 Time, 26# KB
Unbroken DL
Unbroken 2xSU
Unbroken KB Swings
2 sets of 20 Hollow Rocks
Unbroken Knee Push ups
Kelsey and Mado
4 May 2020Kelsey – 9:56
– 100 DL unbroken @ 85lb barbell
– 80 DU unbroken first try
– 60 unbroken KB swing (44# KB)
– 40 hollow rocks unbroken (one leg up)
– 20 push ups unbroken (very light resistance band around arms)
EMOM: 4 rounds w/ 7T2B, last 3 rounds 12 GHD
————
Mado- 10:05
– 100 DL w/ 70lb KB unbroken
– 94 DU (several sets, last set went until missed)
– 60 KB swing unbroken (35# KB)
– 40 hollow (10 reps RX, then rounded knees)
– 20 push ups unbroken
Evil wheels cash out
Jere
4 May 2020#35 Kb dls, 160 SUs, #35 Kb swings, 40 in 3 sets, 20 pu
And during my warm up I realized I’ve been doing 800m when called for 400m. I thought that weighted carry cash out last week was a little tough…
Jere
4 May 2020.. and my time was 11:53 haha
ICA admin
4 May 2020Ooof, 800m weighted carry is rough Jere! I’m glad you figured it out now.
curtis
4 May 20201 mile run NFT
18:50 totally broken
#53 kettlebell for deads and swings
Cash out was a 600 meter walk, also NFT
Craig
4 May 2020DL with 44#KB
2XSU
26#Kb (American)
All unbroken
9:21
Then repeated above 2 more times cutting reps in half each time.
Danielle
4 May 202013:30 – only hollow rocks and pushups were unbroken
65# barbell deadlifts
Double unders
Subbed med ball cleans for swings – 14lb ball
Hollow Rocks
Pushups
Cash out completed RX
Thomas Balch
4 May 202065# deadlift (barbell), 160 su, 30# kb swing, hollow rocks, 65# floor press subbed for pushups (barbell) 16:31. Can honestly say there was only one move unbroken and it was not the SU not due to effort but coordination and timing.
Kirsten
4 May 2020Lol shout-out to Carver for dropping to the floor and hitting one more pushup before the camera cut out 😂 that was adorable.
tobin
4 May 20209:33, 35#kb, 2x single unders, kb swings were *not* unbroken, and my hollow rocks were DC for sure
Cate S
4 May 2020Almost forgot to post my results 😅 time was ~8 mins
Did barbell DL, got through 75 at 75lbs but had to do the last 25 at 55lbs (way underestimated how heavy that would be). Did jump ups, 25lb KB swings, and knee pushups. Everything unbroken except the deadlifts.
Did crunches for the cash out then went on a short run after.
Jenn P
4 May 20202 mile warm up run with Chris and the dog
Jenn – 12:55 – #75 DL, singles, 22# swings, mod hollow rocks, hand release push ups
Chris: 11:34 – suitcase deadlifts with 22lb kbs, jumping jacks, 22# swings, miscellaneous push ups
Liz
4 May 20209:27
63# barbell sumo deadlifts
2xSU
30# RKB swings
Sit-ups
Knee push-ups
.
Dear barbell, I missed you!
ICA admin
4 May 2020Haha, I’m glad you were reunited!
Mandy
4 May 202011:25
15# DB for DL, swings
Only hollow rocks were broken
Tiago
4 May 2020Very painful week starter!
50LBS, total 11:08
DU: couldn’t do more than high 20’s, so did 4 rounds~100 total.
Crunches for CO!
Erik
4 May 2020DL 75# UB
SU – 132, 28
KB swings 35# UB
Hollows UB
PU UB
11:40
Erik
4 May 2020That barbell felt great. Thanks ICA
Faith
4 May 202016:03 – not one of these movements was done unbroken, but oh how I missed deadlifts with a barbell!!!! Thank you John and Nikki!
100 DL – 85# barbell
80 DU
60 swings – 30# DB
40 hollow rocks
20 push ups
John Castaldi
4 May 202011:11
53# DL -2 stops
53# KB swings – 3 stops
PU unbroken
Cash out
20 sit-ups EMOM
John Castaldi
4 May 2020+ 160 SU
40 hollow rocks unbroken
Sean B
4 May 202088# KB deadlift
Dubs
88# RKB swings (these killed me)
Sit-ups UB
Push-ups UB
Time – 11:19
Kirsten
4 May 202053lbs KB 400m carry out and back inside up stairs you know the drill by now lol
11:26
I could do 50 deads unbroken but had to break it up passed that
Almost got 160 singles unbroken but the wind is stupid and it broke at 124 😑 finished to 160 tho
Kneetuck hollow rocks were unbroken
Plank shoulder touches unbroken
For the cashout I did 30x crunches instead of the suggested 20
Happy Monday!!!
Jenn
4 May 2020Jenn
Apparently, I didn’t start the timer 🤦🏻♀️. I think I was a little too excited to have a barbell back in my hands!! 😆
#95 50, 20, 15, 15
#35 DB
Jeff Collins
4 May 2020Marsha-!5# DB
100 ded UB
80 12″ step ups UB
60 DB swings UB
40 rocks UB
20 Push-ups UB (elevated)
cash out-complete crunches
Jeff-35# DB
100 ded UB
160 su-3x attempts 142 best
60 swings UB
40 rocks 2 sets
20 push-ups UB
Cash out complete-crunches
Jeff Collins
4 May 2020Marsha-11:30
Jeff-10:10
Benji
4 May 2020#SupportYourLocalBaby workout, bouncing a#17 baby, lost count of reps but there was mucho giggles and gurgling. Back to the grind tomorrow!
Karen b
4 May 202011:55
#55 DL – 3 set
SU unbroken
#26 KB unbroken
Hollow Rock unbroken
Push with Black Band unbroken – rest 3 times.
Jesse Sy
4 May 20209:39
65# sumo DL unbroken
42 DU unbroken (pr!) + 38more
35# DB swing unbroken
40 dc hollow rocks unbroken
20 pushups unbroken
Missy & Sean
4 May 20203.5 mile warmup run
Missy – 11:25 44# KB DL UB, double unders lots of breaks, 44# RKBS 30-15-15, hollow rocks UB, pushups UB
Sean – NFT, all unbroken, 44# KB 2xSU
TINA!
4 May 20208.59
60 60# bb deads 3 sets
80 jump jacks
30 15 15# db swings r/l
10 pu black band
Steve K
4 May 202011:36 135# barbell dead x 50, 2XSU, 35kb 30R/30L, 40BDB, 20 pushups, 135 dead x50
Cash out BDBX7 per round
Kyle E
4 May 20206 PM Virtual:
9:38 (52.5# DB DL & KBS – Russian both unbroken; 2xSU; knee tuck hollow rock)
Diana
4 May 20206AM: 7 something, 26# KB swings unbroken, sub 50 squat jumps unbroken, knee tuck hollow rocks broken
John
5 May 2020Results:
6:00 AM
Murray 10:56 (50#DB)
Chris Mc 10:48 (35# KB)
Diana 7:42 (26#, 50 squat jumps)