Conditioning
With a partner, complete as a relay:
- 500m Row
- 40 Air Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Pull Ups
After each partner has completed the above, complete as a relay:
- 400m Run
- 40 Wall Balls
- 30 Toes to Bar
- 20 Push Press
- 10 Pull Ups
Notes
Today’s conditioning combines the old Solidarity baseline with a beefed up version. You will grab a partner and treat each part as a relay. Partner 1 will complete a 500m row, 40 air squats, 30 sit ups, 20 push ups, and 10 pull ups, then rest while partner 2 completes the same. Then partner 1 will begin the second portion. After partner 1 is done with the second chipper, partner 2 completes the chipper and then time is taken. The total time is your score.
The first part should be fast. Row at a hard effort, but not a full sprint. You need to get off the rower and go right into the air squats at a fast pace.
Use an abmat for the sit ups and make sure you touch the ground behind your head and then in front of your toes.
The push ups should be done in 1-2 quick sets. Elevate your hands if needed.
The pull ups may be any style. Get these done in 1 set. Substitute jumping pull ups or ring rows if needed.
The run should take no longer than 2:30. Adjust the distance if needed.
The wall balls should be done in 1-2 quick sets. Choose a light enough ball to get these done in under 1:30.
The toes to bar should be done in 2-3 sets. Substitute knee raises or sit ups.
The push press should be at a moderate weight that allows you to get the 20 reps done in 1-2 quick sets.
The pull ups, again, may be any style and should be done in 1 set. Substitute jumping pull ups or ring rows if needed.