At Home Conditioning
Every 10:00 for 3 Rounds:
- 25/20 Calories or 200m Run
- 25 Push Ups
- 25 Box Jump Overs
- 25 Clean and Jerks
8:00 time cap each round
Notes
Today’s conditioning is a chipper that you will complete at the top of every 10:00.
The calories should take less than 1:30 to complete. Adjust the number of calories accordingly. If you do not have a machine, go for a 200m run.
The push ups should be done in 2 or 3 quick sets. Elevate your hands if needed.
The box jump overs should be done at a height that allows you to complete them quickly and with no hesitation. If you do not have a box, find an object that you feel comfortable jumping over.
The clean and jerks can be completed with a barbell, dumbbells, or kettlebells. Whatever you choose, make sure it is a light weight that allows you to get the 25 reps done in 3:00 or less. Check out this video for some variations.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
3 Sets
8 Rounds
:30 Easy
:30 Fast
Rest 2:00 between sets
–
5:00 Cool down
Notes
Today’s endurance workout is 3 sets of 8 minutes of work with 2 minutes rest between sets. The fast paces should be challenging but sustainable. The easy paces should allow you to feel recovered before starting the next fast interval.
Pacing Guidelines:
| Bike Erg | Row | Assault Bike | Run |
| Easy: 70-80 RPM sitting, damper 1-3 Fast: 60-70 RPM standing, damper 7+ |
Easy: 2k+:20 Fast: 2k+:05 |
Easy: 55-65 RPM Fast: 75+ RPM |
Easy: jog Fast: mile pace |