Today’s conditioning is 5 rounds of running, swings, and pull ups. Your score is the total time to complete all 5 rounds.
The run should take no longer than 2:30 to complete, but ideally is closer to 2:00. Adjust the distance accordingly. If you do not know where 400m is, run out for 1:00 at a sustainable pace and mark the spot.
The single arm Russian kettlebell swings should be done at a heavier weight than your normal swings, but you should be able to complete all 20 reps unbroken. Switch arms every rep.
The strict pull ups should be completed in under 1:00. Adjust the number of reps accordingly. If you do not have a pull up bar, you may perform heavy rows as a substitute.
Midline Extras
5 Rounds:
:20 Hollow Flutter Kicks
:10 Rest
:20 Arch Ups
:10 Rest
Notes
Today’s midline extras is :20 of work and :10 of rest. You will alternate between hollow flutter kicks and arch ups.
Make sure your lower back stays flush to the ground during the hollow flutter kicks. Check out this video for a demo. If you struggle to maintain your hollow position, bring in one or both legs and hold for the :20.
Pause for :01 at the top of each arch up. Keep your arms and legs straight throughout the movement.
Today’s strength is walking lunges.You may weight them however you choose. Choose a weight that is challenging, but allows you to maintain a soft touch of the knee each rep. Check out this video for some odd object hold variations. But don’t limit yourself to these options, get creative.
At Home Conditioning
Every 2:00 for 5 rounds (20:00 total)
First 2:00:
20 Single arm shoulder to overhead
40 Double unders
Second 2:00:
20 Goblet Squats
40 Double Unders
Notes
Today’s workout is 10 rounds of work (5 of each interval). You will start a new round every 2:00. At 0:00, complete 20 shoulder to overhead and 40 double unders, then rest until the 2:00 mark and complete 20 goblet squats and 40 double unders. Continue this pattern until you have finished 5 rounds of each interval.
The shoulder to overhead should be done unbroken every round. Switch hands at 10 reps. Adjust the weight accordingly.
The goblet squats should also be relatively light and unbroken. Adjust the weight accordingly.
The double unders should take no longer than :40 to complete. You may adjust the number of reps, perform single unders, or, if you don’t have a jump rope, perform jumping jacks or pogo jumps.
Today’s workout is 6 rounds of devil press, step ups, and burpees. Your score will be the time it takes to complete each round. Try and stay consistent across all rounds. You should aim to get at least 1:30 rest after each round.
The devil press should take no longer than 1:00 to complete. Adjust the weight or number of reps accordingly.
The step ups will be done with the dumbbell/kettlebell that you are doing your devil press with. You may hold the dumbbell however you like and try to complete all 20 reps quickly.
The box jumps should be done at a height where you will not hesitate between reps. If you do not have a box, find something to jump completely over.
At Home Endurnace
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
3 Sets
5:00 @ moderate effort
2:00 @ easy pace
1:00 @ hard pace
2:00 @ easy pace
–
5:00 Cool down
Notes
Today’s endurance workout is a continuous 30 minute effort, alternating between easy, moderate and hard paces.
Pacing Guidelines:
Bike Erg
Rower
Assault Bike
Run
Easy: 60-70 RPM
Moderate: 80-90 RPM
Hard: 90+ RPM
Easy: 2k+:30
Moderate: 2k+:15
Hard: 2k
Easy: 45-55 RPM
Moderate: 55-70 RPM
Hard: 65+ RPM
Easy: jog
Moderate: mile pace + :15
Hard: mile pace
With a partner, alternating full rounds, complete as many rounds as possible in 25:00:
75 Double Unders
10 Thrusters
20m Forward Crawl
Notes
Today’s workout is to be done with a virtual partner. Partner 1 will complete 50 double unders, 10 thrusters, and a 20m forward crawl, then rest while partner 2 completes the same. Each time one person completes a round, that counts as 1.
The double unders should take no more than :45-1:00. Adjust the number of reps or perform single unders to stay within this time domain. If you do not have a jump rope, perform jumping jacks or pogo jumps.
The thrusters may be done with one or two dumbbells or kettlebells, a barbell, or an odd object. Whatever weight you choose, they should not be heavy and always performed unbroken.
The forward crawl should be performed with hips low, unlike a bear crawl. If you do not have room for 20m, break the crawl up into smaller segments. For example crawl down 5m and back 5m twice.
Min 1 – :15 Hollow Hold + Max Strict Press (right arm)
Min 2 – :15 Hollow Hold + Max Strict Press (left arm)
Min 3 – :15 Hollow Hold + Max Dumbbell Row (right arm)
Min 4 – :15 Hollow Hold + Max Dumbbell Row (left arm)
Notes
Today’s strength is completed on a running clock. At the top of every minute you will complete a :15 hollow hold. With the time remaining in the minute, you will complete as many strict press or rows as you can. The first minute will be strict press on your right arm, the second minute strict press on your left arm, the third minute rows on your right arm, and the fourth minute rows on your left arm. You will complete 3 rounds of this.
Choose a dumbbell or kettlebell that is challenging, but you can complete at least 8-10 reps unbroken with. You will most likely use a lighter weight for your press than you will for your rows.
At Home Conditioning
For times:
15-12-9 reps of:
Dumbbell Hang Clean and Jerk
Reverse Lunges
Burpees over the Dumbbell
Rest 3:00
9-12-15 reps of
Dumbbell Hang Clean and Jerk
Reverse Lunges
Burpees over the Dumbbell
Notes
Today’s conditioning is two task priority workouts. You will have two scores, your time for each portion of the workout. Try and stay consistent across both rounds.
The hang clean and jerks should be at a weight that allows you to complete all the reps unbroken. You may do a one or two arm version. If you are doing a one-arm version, you may switch arms whenever.
The lunges should be done with the dumbbell or dumbbells in a front rack. Make sure you can complete every set unbroken and maintain a soft touch of the knee each rep.
The burpees should take no longer than 1:30 to complete the sets of 15. Adjust the number down, if needed.
