WOW 29: 10-MINUTE TORCHERS
CONTINUOUS WORK BELLS TRAINING
- Each round lasts 10 minutes
- Rest 2 minutes between rounds
- There is an optional 5-10 minute finisher
ROUND 1: Core-Crusher Complex AMRAP
- 3 Single-Arm Situps
- 3 Lateral Hinges
- 3 Seated Overhead Presses
- 3 Decline/Bridge Floor Presses
- Switch Sides And Repeat
- Perform As Many Rounds As Possible (AMRAP)
ROUND 2: Self-Assisted Hip-Hinge EMOM
- Perform 5 reps Every Minute On-the Minute (EMOM)
- Switch Sides Each Minute
ROUND 3: BSS Level-Change Flow AMRAP
- Do 1 Overhead-Loaded Rep, 2 Shoulder-Loaded Reps and 3 Hip-Loaded Reps
- Switch Sides And Repeat
- Perform AMRAP
ROUND 4: Getup 5-Rep Press Ladder EMOM
- Do 1 Getup + 1 Overhead Press EMOM
- Switch Sides Each Minute
- Add 1 Rep to Press After Doing Both Sides: 2, 3, 4 and 5/Side
ROUND 5: 6 Pushups/12 Swings AMRAP
- Do 6 Pushups And 12 Swings
- Perform AMRAP
ROUND 6: Shin Box to 10-Rep Squat EMOM
- Switch Sides Each Minute
ROUND 7: DB Hammer Curl to Press to Extension Freestyle Flow- 5-10 Minutes
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Yo! Due to an injury, I'm unable to film this workout. I uploaded a video of the programming image (there is also a downloadable PDF) to allow for questions and post-workout reports in the comments section underneath this video. If you've been with us all year, you should be familiar with all of...
This simple but deadly routine is one of my favorite bodyweight workouts of all-time.
- 1 Minute Crawling (or Planking or Pushups)
- 2 Minutes Lunging (Walking or In-Place)
- 3 Minutes Running (or Walking)
That's 1 round that takes 6 minutes to complete. Perform up to 10 total rounds for a 60...
DUMBBELL DYNAMITE 🧨
6 Workouts-In-One!
Pick any combination of these flows to create a custom workout based on your schedule. If doing multiple flows, rest at least 1-2 minutes between them.
6-MOVE SHOULDERS FLOW
Heavier Load: 5 Reps Each
Lighter Load: 10 Reps Each
Reverse Flys
Lateral Rai...
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