At Home Strength
5 Rounds
- :20 Push Ups
- :20 Rest
- :20 Strict Pull Ups or Rows
- :20 Rest
Notes
Today’s strength is 5 rounds of push ups or pull ups. You will complete as many reps as you can in :20 of push ups and pull ups with :20 rest between everything.
During the push ups, the goal is to move continuously for :20. Elevate your hands if you need as needed.
During the pull ups, try not to drop down from the bar at all. If you do not have a pull up bar, perform rows. Check out this video for some different row variations.
At Home Conditioning
Every minute on the minute for 21:00:
- Minute 1: 15 Burpees
- Minute 2: 20 SIngle Arm Hang Snatch
- Minute 3: 25 Double Unders
Notes
Today’s conditioning is 3 different exercises. You will rotate stations every minute and complete each station 7 times.
The burpees should be completed in about :45 at a sustainable pace. You will want a few seconds to rest and transition to the next station.
The hang snatches can be performed with a dumbbell or kettlebell. It should be a light weight that allows you to complete all 20 reps unbroken.
The double under station is your rest station. Don’t take more than :30 to work on the double unders.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
5 Sets:
2:00 Moderate
Rest :30
1:30 Fast
Rest :30
2:00 Moderate
Rest 1:30
–
5:00 Cool down
Notes
Today’s endurance workout is five sets of 3 intervals. Try to keep all the intervals the same pace across sets.
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike | Run |
| Moderate: 70-80RPM Fast: 80-90 RPM |
Moderate: 2k+:15 Fast: 2k + :05 |
Moderate: 55-70 RPM Fast: 65-80 RPM |
Moderate: mile pace + :15 Fast: mile pace + :05 |