At Home Conditioning
5 Rounds each for time
- 300m Run
- 20m Overhead Walking Lunge
- 20 Toes to Bar or Sit Ups
Rest 2:00 between rounds
4:00 time cap each round
Notes
Today’s conditioning is 5 rounds of work with 2:00 rest between rounds. There is a 4:00 time cap on each round. Keep track of the time it takes to complete each round and try to stay consistent.
The 300m run should take no longer than 2:00 to complete each round. Adjust the distance as needed. If you are not running and using a machine instead, shoot for a distance that will take a similar amount of time. This will probably be 400m on the rower and 800m on the bike.
The overhead walking lunge may be performed with a dumbbell, kettlebell or barbell. It should be a lighter weight that allows you to complete the lunge without stopping.
The toes to bar or sit ups should take no longer than 1:00 to complete. You may adjust the number of reps as needed to stay within that time domain.
At Home Endurance:
Bike Erg / Row / Assault Bike
5:00 Easy Warm Up
–
8:00 @ easy
1:30 @ fast
7:00 @ easy
1:00 @ faster
6:00 @ easy
:40 @ fastest
5:00 @ easy
:20 Sprint
–
5:00 Cool down
Notes
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike |
| Easy: 70-80 RPM Fast: 80-85 RPM Faster: 85-90 RPM Fastest: 90-95 RPM Sprint: 95+ RPM |
Easy: 2k+:20 Fast: 2k+:05 Faster: 2k Fastest: 2k-:05 Sprint: 2k – :05+ |
Easy: 45-55 RPM Fast: 65-75 RPM Faster: 70-85 RPM Fastest: 75-90 RPM Sprint: 80+ RPM |