At Home Strength
5 Rounds
- :20 Max Strict Pull Ups
- :20 Max Push Ups
1:00 Rest
Notes
Today’s strength is push ups and pull ups. You will complete as many pull ups as you can in :20, then immediately move to the push ups and work for :20. There is 1:00 rest between rounds.
The pull ups should be done without coming off the bar. If you do not have a pull up bar, you can perform any variation of a row. Check out this video for some options.
You should be able to work continuously for the :20 of push ups. Elevate your hands if needed.
At Home Conditioning
Every 3:00 for 7 rounds:
- 12 Dumbbell snatch
- 6 Lateral burpees over the dumbbell
- 12 Reverse lunges with dumbbell in front rack
- 6 Lateral burpees over the dumbbell
Score is slowest round.
Notes
Today’s workout is 7 rounds of a quick interval. You complete a new round every 3:00 and your score is the slowest round. Adjust the number of reps or lower the weight so that you get at least :30 rest between rounds.
The dumbbell snatches should be unbroken, although it is only 12 reps so don’t choose something too light. If you are doing kettlebell snatches, switch arms after 6 reps.
The burpees should be done quickly. Stay low and move smoothly. If 12 is going to take you longer than about :40, cut the number down.
The reverse lunges should be done quickly, but still maintaining a soft touch of the knee each rep. Adjust the weight accordingly.