Conditioning
8 Rounds
In 2:15:
- 300m Run
- Max Alternating Single Arm Devil Press
Rest :45
Notes
Today’s conditioning is 8 rounds of 2:15 of work with :45 rest between rounds. Your score is how many strict pull ups you complete each round.
The run should take no longer than 1:45 to complete. Adjust the distance as needed.
The alternating single arm devil press should be done at a weight that allows you to work continuously for at least :30. Adjust the weight accordingly.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 Easy Warm Up
–
5:00 Moderate
10 x (:30 fast, :30 easy)
5:00 Moderate
10 x (:30 fast, :30 easy)
5:00 Moderate
–
5:00 Cool down
Notes
Pacing Guidelines
| Bike Erg | Rower | Assault Bike |
| Easy: 65-75 RPM Moderate: 75-85 RPM Fast: 90+ RPM |
Easy: 2k +:25 Moderate: 2k + :10-15 Fast: 2k |
Easy: 45-55 RPM Moderate: 60-75 RPM Fast: 65+ RPM |