At Home Strength
4 Rounds not for time
- 8 Z-Press
- 15 Arch Ups
Notes
Today’s strength is z-press and arch ups. You will alternate between the two for four rounds. Rest about :30-1:00 between exercises.
The z-press may be done with dumbbells, kettlebells, or a barbell and you may do a single arm version, if needed. Check out this video for a demo.
Be sure to pause for :01 at the top of each arch up. Keep you feet together and arms straight and overhead.
At Home Conditioning
Complete as many rounds as possible in 15:00:
- 15 Wall Balls
- 5 Strict Pull Ups
- 50 Double Unders
Notes
Today’s conditioning is a time priority workout. The goal is to move continuously for 15 minutes. Your score will be how many rounds and reps you have completed.
The wall balls should be done unbroken for the majority of this workout. If you do not have a wall ball, you can perform jump squats or light thrusters.
The strict pull ups should take no more than :30 to complete. If you do not have a pull up bar, you can perform rows. Check out this video for some different row variations.
The double unders should take no longer than :30 to complete. Adjust the number of reps or perform single unders. If you do not have a jump rope, perform pogo jumps or jumping jacks.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
5 Sets
1:00 moderate:
:15 Rest
Rest 1:00
4 Sets
2:00 moderate
:30 Rest
Rest 1:00
3 Sets
3:00 Moderate
:45 Rest
Rest 1:00
2 Sets
4:00 Moderate
1:00 Rest
–
5:00 Cool down
Notes
Today’s endurance workout is 14 sets all performed at the same pace. This should be a moderate pace that will not feel too difficult for at least the first half of the workout.
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike | Run |
| Moderate: 70-80RPM | Moderate: 2k+:10 | Moderate: 55-70 RPM | Moderate: mile pace + :15 |