At Home Conditioning
Every 5:00 for 6 rounds:
- 10 Alternating Arm Devil Press
- 20 Dumbbell Box Step Ups
- 20 Box Jumps
Notes
Today’s workout is 6 rounds of devil press, step ups, and burpees. Your score will be the time it takes to complete each round. Try and stay consistent across all rounds. You should aim to get at least 1:30 rest after each round.
The devil press should take no longer than 1:00 to complete. Adjust the weight or number of reps accordingly.
The step ups will be done with the dumbbell/kettlebell that you are doing your devil press with. You may hold the dumbbell however you like and try to complete all 20 reps quickly.
The box jumps should be done at a height where you will not hesitate between reps. If you do not have a box, find something to jump completely over.
At Home Endurnace
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
3 Sets
5:00 @ moderate effort
2:00 @ easy pace
1:00 @ hard pace
2:00 @ easy pace
–
5:00 Cool down
Notes
Today’s endurance workout is a continuous 30 minute effort, alternating between easy, moderate and hard paces.
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike | Run |
| Easy: 60-70 RPM Moderate: 80-90 RPM Hard: 90+ RPM |
Easy: 2k+:30 Moderate: 2k+:15 Hard: 2k |
Easy: 45-55 RPM Moderate: 55-70 RPM Hard: 65+ RPM |
Easy: jog Moderate: mile pace + :15 Hard: mile pace |