At Home Strength
4 Rounds
- 10 Bent Over Rows per arm
- 10 Overhead Press
Notes
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.