Conditioning
3 Rounds
Complete as many rounds as possible in 7:00
- 10 Dumbbell Snatches
- 10 Burpees over the Dumbbell
- 10m Single Arm Overhead Walking Lunge
Rest 3:00
Notes
Today’s conditioning is 3 rounds of 7-minutes of work with 3-minutes rest between rounds. Your score is the number of rounds and reps completed each round.
The dumbbell snatches should be light and unbroken each round. If you are using a kettlebell, switch hands after 5 reps.
The burpees should take no longer than 1:00 to complete. Adjust the number accordingly.
The lunges should also be unbroken each round. If you do not have room to walk 10m, perform 10 steps in place. Focus on a strong overhead position. You may switch arms as needed.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 easy warm up
–
6 sets
3:00 moderate
3:00 easy
–
5:00 Cool down
Notes
Pacing Guidelines
| Bike Erg | Rower | Assault Bike |
| Easy: 65-75 RPM Moderate: 75-85 RPM |
Easy: 2k +:25 Moderate: 2k + :10 |
Easy: 45-55 RPM Moderate: 60-75 RPM |