Bell House Fitness – Home Gym

11.10.22 (Time)

EQUIPMENT

For time:

1,000-m run

100-m weighted bear-hug carry

1,000-m run

20 DB Turkish get-ups

1,000-m run

100 air squats

BODYWEIGHT

For time:

1,000-m run

100-m weighted bear-hug carry

1,000-m run

20 DB weighted Turkish get-ups

1,000-m run

100 air squats

WORKOUT NOTES

18:00-22:00.

Heavy bear-hug carry (70/100 lbs) and moderate TGU load (35/50 lb).

Reduce the run distance to 800-m to finish faster than 5:30, reduce the TGU volume to 10 reps, and reduce the squat volume to 50 reps.

WARM-UP

On a 6:00 clock:

1:00 jog (slow)

1:00 run

– Increase the pace of the run each round.

1 set:

5 unweighted windmills/side

15 air squats

5 DB windmills/side

15 air squats

:30 Turkish get-ups/side

50-m bear-hug carry

:30 Turkish get-ups/side

ACCESSORY

Post-workout:

EMOM 6:

Min. 1 | 10 DB side bends/side

Min. 2 | :30 v-ups

STRETCHING

1 set:

:30 standing hamstring stretch/side

:30 pigeon stretch/side

:30 standing hamstring stretch/side

1:00 saddle stretch