At Home Strength
4 Sets
- 10 Floor Press
- 10 Rows
Notes
Today’s strength is floor press and rows. Use a challenging weight for all four sets and rest about 1:00 between exercises.
The floor press may be done with a barbell, dumbbells, or kettlebells and you may do a single arm version if needed. Check out this video for a demo.
The rows may be done with a barbell, dumbbell, kettlebell, seabag or any other heavy object. Check out this video for some variations.
At Home Conditioning
Every minute on the minute for 15:00:
- 10/7 Calories or 100m Shuttle Run (10m out, 10m back x 5)
- 3 Burpee Box Jump Overs
Notes
Today’s conditioning consists of calories or running and burpee box jump overs. You will complete both the calories (or run) and the burpees in the same minute, for 15 minutes.
The calories should take no longer than :30 to complete. Adjust the number down accordingly. If you do not have a machine, set up a 10m lane for a shuttle run. You will run 10m out and 10m back five times. This should also not take longer than :30.
The burpees should take no longer than :12 to complete. If you do not have a box, find something to jump completely over.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
12x20sec at fast pace w/ 40sec at easy pace b/t reps.
Rest 3min
12x20sec at faster pace w/ 30sec very easy pace b/t reps.
Rest 3min
12x20sec at fastest pace w/ 20sec rest b/t reps.
–
5:00 Cool down
Notes
Today’s endurance workout is 3 sets of alternating paces. You will increase the fast pace every 12 reps. The easy paces also go from prescribed RPMs to simply moving and then full rest for the last 12 reps.
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike | Run |
| Very Easy: light spin Easy: 50-60 RPM Fast:80-90 RPM Faster: 90-100 RPM Fastest: 100+ RPM |
Very Easy: light paddle Easy: 2k+:15 Fast: 2k + :05 Faster: 2k Fastest: 2k – :05 |
Very Easy: light spin Easy: 40-55 RPM Moderate: 60-75RPM Fast: 65-80 RPM Faster: 75-90 RPM Fastest: 85+ RPM |
Very Easy: walk Easy: mile pace + :20 Fast: mile pace + :05 Faster: mile pace Fastest: mile pace – :05 |