At Home Conditioning
Complete as many rounds as possible in 15:00
- 10 Kettlebell Swings
- 10 Walking Lunge Steps
- 50 Double Unders
- 20 Kettlebell Swings
- 20 Walking Lunges Steps
- 100 Double Unders
Notes
Today’s conditioning is 15 minutes of swings, lunges, and double unders.Your score will be how many rounds and reps you complete. One round is 10 swings, 10 lunges, 50 double unders, 20 swings, 20 lunges, and 100 double unders.
The kettlebell swings should be done at a light-moderate weight that allows you to hang on to the bell for sets of 10 for most of the workout. Choose your style of swing based on shoulder mobility. If you can comfortable reach overhead, perform American swings. If not, perform Solidarity standard.
The walking lunges should be performed with the kettlebell in the goblet hold position. You should be able to perform the lunges unbroken for most of the workout. Adjust the weight accordingly.
The 50 double unders should take no longer than :40 and the 100 double unders should take no longer than 1:20. You may perform single unders, pogo jumps, or jumping jacks as a substitute.
Midline
3 Rounds not for time
- :15 L-Sit
- 15 Arch Ups
Notes
Today’s midline work is l-sits and arch ups. You may rest as needed between exercises.
You may perform the l-sits from either a hang or support. If you cannot keep you legs at or slightly above parallel to the ground, bend one or both knees. Check out this video for some l-sit variations.
Pause for :01 at the top of each arch up. Keep your legs together and reach your arms straight overhead.
Track
10 sets:
- 200m at mile pace,
- 200m easy jog
Notes
Today’s track workout is a continuous effort. You will alternate paces every 200m for a total of 4000m. Your hard efforts will be at your mile pace. Run the recovery jog at a pace that allows you to repeat your hard efforts.