First Contact 0.04 Minimal Equipment
PreFatigue:
25 inchworms with no push-up in between, every 5 reps do 1 burpee, add 1 burpee every 5 reps.
No equipment sessions at the surface seem super limiting when we are used to a plethora of gear. What we tend to find is the less equipment, or the smaller the room, the more creative you can get. The premise remains the same as it does with all training sessions, you just need an idea of what body part/area you want to target and the intended energy system and, voila, one of the harder sessions you’ve ever done.
Think back to death by burpees…
To start, you’ll do 25 inchworms, normally there’s a push-up in the middle of the movement, bypass doing that because there will be plenty of pushups to follow today. After every 5th inchworm do a burpee then continue doing the inchworms. At the 10th rep, follow it with 2 burpees, at 15 reps, 3 burpees, 20 reps, 4 burpees, and finally at 25 reps, 5 burpees
Mobility:
2x5 Shoulder CARs
Then complete 1x 90-second Shoulder CAR on each side.
As we mentioned during the leg day progression session, take a mental note of how the Shoulder CARs in comparison to the first time going through them. The difference might not be drastic just yet, but over time you’ll notice quite an improvement. After you’ve completed the first two sets on each side, complete 1 more CAR on each side but the reps each will take 90 seconds. This is a way we can easily add tension to this movement plus the extended period makes you very conscious of where you might add tension to certain areas during shoulder CARs or if you start to twist your torso with the movement. If you notice these things, it’s totally normal, just be aware of it and correct it as you go. 90 seconds is plenty of time to correct mistakes and make this a high-quality effective rep.
Work:
3 Rounds
Pushup + Plank Ladder, As far as you can go. 1 pushup + 5-second plank, add a push-up and 5 seconds to the plank every round.
This ladder is pretty straightforward but will probably get spicy much sooner than you expect. Start with 1 pushup right into a 5-second plank. Right after those 5 seconds, do 2 pushups immediately into a 10-second plank. Continue this trend for as long as you can go, adding a push-up and 5 seconds to the plank. This should start to get intense 5-7 rounds in. Keep the quality of the push-ups high. The set will be complete if you can’t keep the form of the pushup, you can’t hold the plank, or you have to break the push-ups up. Rest at least 2-3 minutes and then repeat twice more for a total of 3 rounds.
Finisher:
5-10-15-20
Banded Curls
This should be one of those sessions where the work takes you deep enough you really don’t need much of a finisher, if at all. As an option, this finisher is here for you. It’ll be a 5-10-15-20 ladder of the three listed movements. The ladder will look like 5 pull Aparts+5 hi pulls+5 curls then 10 of each, 15 of each, and finally 20 each. The intent is to try to go as unbroken as possible but, if needed, take a quick 5-second rest before continuing. If you need more, do another round, however, if you do the work correctly you should even contemplate doing the finisher piece to begin with.
