Date: 2025-05-29
AO: ao-the-bluff
Q: Wax On
PAX: Wheelie, Wreck-it Ralph, Squash (Donn Hines), Audit
FNGs: None
COUNT: 5
Yesterday was Ian Fleming’s birthday so here is a workout inspired by 007’s agility, precision, and suavity This workout is divided into segments that mirror a Bond mission: Briefing, Chase, Combat, Escape, and Debrief.

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🕵️‍♂️ 007: Licensed to Sweat

Total Time: 45 minutes
Style: Bootcamp / Bodyweight with Optional Coupons (e.g. cinder blocks = briefcases)

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📝 Warm-Up: “MI6 Briefing” (5 min)
• 20 SSH (Secret Service Hops)
• 10 Arm Circles (forward & backward)
• 10 Imperial Walkers (spy crouch march)
• 10 Plank Jacks (silent alarm triggers)
• 10 Slow Merkins (pushups, pause at bottom like diffusing a bomb)

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🏃‍♂️ Phase 1: “High-Speed Chase” (10 min AMRAP)

Channel Bond’s parkour and car chases.
Complete as many rounds as possible in 10 minutes:
• 20 Jump Squats (rooftop leaps)
• 15 Merkins (punches thrown)
• 10 Burpees (dive rolls)
• 100m Sprint or high knees in place (foot chase)

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🥊 Phase 2: “Hand-to-Hand Combat” (10 min EMOM)

Every Minute on the Minute:
• Odd minutes: 12 Cinder Block Curls + 12 Tricep Dips (using the block or bench)
• Even minutes: 10 Big Boy Sit-ups + 10 Plank Shoulder Taps (keep eyes on the target)

Bond wins with finesse and strength — this is core and upper-body focus.

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💣 Phase 3: “Escape Sequence” (10 min Tabata)

20 seconds on / 10 seconds rest – 8 rounds alternating:
• A) Bomb Jumps (squat jumps with arms overhead)
• B) Mountain Climbers (Bond escapes the exploding lair)

Repeat this full Tabata twice (8 min work, 2 min rest/transition).

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🧘‍♂️ Cool Down: “Debrief with M” (5 min)
• Forward fold (reaching for the microchip)
• Cobra stretch (recovering from the fall)
• Shoulder rolls
• Deep breathing in 007 stance

Tags: ao-the-bluff, Wheelie, Wreck-it Ralph, Squash (Donn Hines), Audit