For the strength today we will alternate between bent over rows and overhead press.
For the bent over rows, you can perform single arm dumbbell or kettlebell rows, bent over barbell rows, bent over seabag rows. Check out this video for some different options.
For the overhead press, you can perform single arm dumbbell or kettlebell press, double dumbbell/kettlebell press, or barbell strict press. Check out this video to see some different options.
At Home Conditioning
8 Rounds
Complete as many rounds and reps as possible in 1:00
5 Ground to Overhead
5 Burpees
Rest 1:00
Notes
Today’s workout consists of eight 1-minute intervals. Your score will be how many rounds and reps you get each set.
You have plenty of options for the ground to overhead. You can use a light barbell, a bumper plate, a seabag, one or two dumbbells or kettlebells. Whatever you choose, make sure you do 5 reps in a row every time you pick up the weight. Check out this video to see some of your options.
Any variation of the burpees is acceptable. You can perform regular burpees, burpees to a plate, burpees over a seabag, dumbbell, or kettlebell. Try to keep you pace smooth and transition quickly between movements.
At Home Endurance
Bike Erg
Rower
Assault Bike
5:00 easy warm up
–
2 Sets
1:00 at 90+ RPM
:45 at 80+ RPM
2:00 at 90+
:45 at 80+
3:00 at 90+
:45 at 80+
4:00 at 90+
:45 at 80+
2:00 Rest
–
5:00 Cool Down
5:00 easy warm up
–
2 Sets
1:00 at 2k+:10
:45 at 2k+:20
2:00 at 2k+:10
:45 at 2k+:20
3:00 at 2k+:10
:45 at 2k+:20
4:00 at 2k+:10
:45 at 2k+:20
2:00 Rest
–
5:00 Cool Down
5:00 easy warm up
–
2 Sets
1:00 at 70/60 RPM
:45 at 50/45 RPM
2:00 at 70/60
:45 at 50/45
3:00 at 70/60
:45 at 50/45
4:00 at 70/60
:45 at 50/45
2:00 Rest
–
5:00 Cool Down
Notes
Today’s endurance workout is two sets of 13:00 on the machine with 2:00 rest between sets. During the 13:00, you will be changing your pace.
If you are on a bike erg, you need to set your damper to a level where 90 or more RPM feels moderately challenging and 80 RPM feels like a recovery. In reality, most people will need to set the damper lower than a “4”.
If you are on the rower you will be alternating between paces based on your 2k time trial best. The 2k+:10 intervals should feel moderately challenging but sustainable. The 2k+:20 intervals should feel like a recovery.
If you are on the assault bike, pay attention to your RPMs. For the faster intervals men will ride at 70 rpm and women at 60 rpm. For the recovery intervals, men will ride at 50 rpm and women at 45 rpm. Even the faster intervals should feel sustainable so adjust these numbers down as needed.
Check out this video on how to do the inverted crawl with load. Use a weight that you can move around for all :30 without coming down.
For the push ups, elevate your hands if you to a height that allows you to work for the entire :30.
For the hollow hold, the priority is to keep the lower back in contact with the ground the whole time. Tuck your legs or bring your arms in as necessary.
At Home Conditioning
Complete as many rounds as possible in 10:00
8 Deadlifts
10m Forward Crawl
12 Shoulder to Overhead
Notes
Today’s workout is a 10 minute time priority. The variation for deadlift and shoulder to overhead is determined by what equipment you have available.
Your options for the deadlifts are: dumbbell/kettlebell deadlifts, barbell deadlifts, seabag deadlifts, or deadlifting any moderately weighted object you have available to you. Check out this video for some variations.
For the forward crawl, the 10m doesn’t have to be in a straight line. If you are limited on space, crawl 5m out and 5m back. Or shuffle 2m back and forth five times.
Your options for the shoulder to overhead are: single arm dumbbell/kettlebell shoulder to over, double dumbbell or kettlebell shoulder to overhead, barbell shoulder to overhead, or seabag over the shoulder. Check out this video of some different variations.
Today’s strength is single leg hip thrusts and cossack squats. Take your time working through 4 sets.
You can weight the single leg hip thrusts by placing a dumbbell, kettlebell, or barbell on your hips. Focus on opening the hips all the way at the top and holding for :01 each rep.
Push the range of motion on the cossack squats. You can weight these with a dumbbell, kettlebell, barbell or seabag. But focus on sitting as low as possible each rep.
At Home
4 Rounds
1:00 Max reps cleans
:30 rest
1:00 Max rep burpees over something
:30 rest
1:00 Max rep squats
:30 rest
Notes
Today’s workout consists of 3 stations that you will rotate through for 4 rounds. You will work at each station for 1:00 and accumulate as many reps as possible. You will rest :30 between stations.
At the clean station, you will use whatever you have available to you: dumbbells, kettlebells, seabags, barbells, sandbags, etc. This is your choice. Check out this video for a demo of different clean variations.
At the burpee station, perform a burpee and then jump over whatever object you were using for your cleans. Try to keep a consistent pace throughout the minute and across all rounds.
At the squat station, you will perform any variation of a squat with whatever you have available to you. You can do goblet squats with your dumbbell or kettlebell. You can perform front or back squats is you have a barbell. You can perform seabag or sandbag squats, holding it against your chest. Try only take one or two breaks throughout the minute.
Today’s workout is a simple burpee sandwich. The work cannot be partitioned. Finish the first mile run, then do 100 burpees, then finish with another 1 mile run.
If the mile runs on either end will take longer than 10 minute, cut the distance down to either 1200m or 800m.
The 100 burpees should also take 10 minutes or less. There is some leeway there if you buy time by running faster than 10 minute mile. But the goal is to finish the whole workout, so if you think you won’t hit the time cap, lower the number of burpees.
10 Single Arm Dumbbell/Kettlebell Floor Press per arm
Notes
Today’s strength is rows and floor presses. One heavy and one moderate weight was passed out to you during the equipment loan. You may use either the heavy or the moderate for this work, depending on how you feel. It’s choose your own adventure here.
If you have something to brace on for the rows, great, use that. If not, you can simply brace on your own knee.
For the floor press, keep your shoulder blades tucked back and down underneath you. Be careful as you lower down not to let the weight crash down on you. Lower it slowly until your tricep lightly touches the ground.
At Home Conditioning
For Time:
200m Shuttle Run (20m x 10)
20 Walking Lunge Steps
200m Shuttle Run (20m x 10)
18 Walking Lunge Steps
200m Shuttle Run (20m x 10)
16 Walking Lunge Steps
200m Shuttle Run (20m x 10)
14 Walking Lunge Steps
…. continue until you have finished 2 walking lunge steps
15:00 time cap
Notes
Today’s workout is a descending ladder of shuttle runs and walking lunges. This workout is ideally done in the grass. Set up some markers that are 20m apart for your shuttle runs. Hold your dumbbell or kettlebell in a goblet hold for the lunges. You will start with a 200m shuttle run, moving across your 20m lane ten times. You will then lunge for 20 steps. As you continue, the shuttle run will always be 200m total and the number of lunges steps decrease by 2 each round. Continue until you have finished the set of 2 lunge steps or you hit the 15:00 time cap.
You may choose whether to use the heavy or moderate weight available to you. Ideally, each set of lunges is done unbroken. Keep in mind the 15:00 time cap.
