At Home Conditioning
For time
- 30 Front Squats
- 15 Burpee Box Jump Overs
- 75 Double Unders
- 30 Push Press
- 15 Burpee Box Jump Overs
- 75 Double Unders
- 30 Thrusters
- 15 Burpee Box Jump Overs
- 75 Double Unders
15:00 time cap
Notes
Today’s conditioning is a chipper with a 15:00 time cap.
The front squats may be performed with one or two dumbbells, a barbell, or one or two kettlebells. It should be a light-moderate weight. The 30 reps should no take more than 3 sets.
Ideally you are using the same weight for the push press as you used for the squats. These should also be done in no more than 3 sets.
We are also looking for the thrusters to be done in no more than 3 sets. Adjust the weight accordingly.
The burpee box jump overs should take no longer than 1:30 each set. You may adjust the number of reps as needed.
The double unders should take no more than 1:00 to complete each time. Adjust the number of double unders, perform single unders, or, if you do not have jump rope, perform jumping jacks or pogo jumps.
Midline Work
3 Sets
- 10 V-Ups
- 10 Hollow Rocks
- :10 Hollow Hold
Notes
Today’s midline work is 3 sets of an unbroken complex of v-ups, hollow rocks, and hollow hold. If you cannot maintain these reps unbroken, adjust the v-ups to tuck ups and scale the hollow hold back to an easier progression.
Track Workout
1000m at mile pace + :09 / 400m,
500m at mile pace,
700m at mile pace + :05 / 400m,
300m at mile pace – :15 / 400m,
600m at mile pace + :05 / 400m,
200m at mile pace – :15 / 400m
4:00 rest between all reps
Notes
Today’s track workout alternates between longer, moderate intervals, and shorter, hard intervals. Try not to get ahead of pace on the moderate intervals to make sure you can push the pace on the faster intervals.