At Home Conditioning
Complete as many rounds as possible in 16:00:
- 200m Seabag Run
- 12 Power Cleans
- 16 Push Ups
Notes
Today’s workout is a 16-minute time priority. Your score will be how many rounds and reps you complete in the 16 minutes.
For the seabag run, carry it anyhow. If you don’t have a seabag, carry one of your dumbbells or kettlebells. If you are not sure how far 200m is, run out for :45 and back for :45, trying to keep the distance covered consistent each round.
For the power cleans, your can choose any variation of clean. Take a look at this video for some ideas on different variations.
The push ups should be completed in one or two sets. Elevate your hands as needed.
At Home Midline Extras
3 Rounds
- :20 Plank on Elbows
- :20 of Side Plank Raises(right)
- :20 Extended Crab Hold
- :20 of Side Plank Raises (left)
:40 Rest
Notes
Today’s finisher is a core series. There is no rest between exercises and :40 rest between rounds. You will begin with a plank hold on your elbows, then transition to :20 of side plank raises, then continue rotating over to an extended crab hold, and finally finish with side plank raises on the other side.
If you don’t think you can stay up for the 1:20, some adjustments you can make are spreading your feet on the side plank raises, or decreasing the time domain for each exercise.