At Home Strength
2 Sets
4 Rounds
- :15 of Push Ups
- :15 Rest
Rest 2:00
4 Rounds
- :15 of Rows or Strict Pull Ups
- :15 Rest
Rest 2:00
Notes
Today’s strength is push ups and any variation of a pull. You will work for :15 and keep track of reps each interval.
The push ups should be performed at an angle that allows you to move for the entire interval.
Your options for the pulling include strict pull ups, ring rows, dumbbell, kettlebell, or barbell rows. Whatever variation you choose, make sure you can work through the whole :15 interval.
At Home Conditioning
7 Rounds
Complete as many reps as possible in 1:00:
- 7 Shoulder to overhead
- 7 Box Jump step down
Rest 1:00
Notes
Today’s workout is 7 short intervals. It is all about quick transitions and constant movement.
For the shoulder to overhead, you can use dumbbells, kettlebells, barbell, or any odd object. It should be on the lighter side and you want to make sure you can do all 7 reps unbroken across multiple rounds. If you are doing a single arm variation, perform all 7 reps on one side, then 7 reps on the other. Check out this video for some shoulder to overhead variations.
For the box jumps, jump to a height that you won’t hesitate between reps. If you do not have anything that is stable enough to jump onto, find something to jump completely over.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
5 sets:
4:00 at easy pace
1:30 at fast pace
Rest: 1:30 min between sets.
–
5:00 Cool down
Notes
Today’s endurance workout is five intervals. Try to keep your paces consistent throughout the workout.
Pacing Guidelines:
| Bike Erg | Row | Assault Bike | Run |
| Easy: 75-80 RPM
Fast: 95-100 RPM |
Easy: 2k + :15-20
Fast: 2k |
Easy: 55-65 RPM
Fast: 75-85 RPM |
Easy: 10k pace
Fast: Mile pace |