At Home Conditioning
3 Rounds for time:
- 400m Run
- 10 Power Cleans
- 10 Front Squats
- 10 Shoulder to Overhead
12:00 time cap
Notes
Today’s conditioning is a task priority with a 12 minute time cap.
The run should not take longer than 2:30 to complete. Adjust the distance, if needed. If you are unsure where 400m is, mark your course by running away from your starting line at a decent pace for 1:00. Run to that spot each round.
The power cleans can be done with dumbbells, kettlebells, barbells, seabags, sandbags, etc. You should choose a weight that you can get 10 reps done in about :30. This can be done with very quick singles or small touch and go sets. Check out this video for some options.
The front squats should be done unbroken. Adjust the weight accordingly.
The shoulder to overhead should also be done unbroken. Check out this video for some options.
You do not have to use the same weight for the cleans, front squats, and shoulder to overheads. For example, you could use a seabag for the cleans and squats, then a kettlebell for the shoulder to overhead.
Midline
5 Rounds
- :50 Farmer’s Hold (heavy)
- :10 Rest
- :20 of V- Ups
- :10 Rest
- :20 of Arch Ups
- :10 Rest
Notes
Today we will finish with some midline work.
For the farmer’s hold, find two heavy objects that you can hold for :50 without breaking. They do not have to be the same weight. You will just switch arms every round.
The v-ups may be scaled back to tuck ups if you cannot work for the full :20 with straight legs.
Pause for :01 at the top of each arch up. Keep your legs and arms straight, and feet together.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
3 Sets:
:30 Easy
2:30 Moderate
Rest 2:00
3 Sets:
2:00 Easy
1:00 Hard
Rest 2:00
3 Sets
1:00 Easy
1:30 Moderate
:30 Hard
–
5:00 Cool down
Notes
Today’s endurance workout is 3 parts. You will first complete 3 sets, alternating between an easy and moderate pace. You will then rest 2:00 and then complete 3 sets, alternating between an easy and a hard pace. You will then rest another 2:00, and finally complete 3 sets, alternating between easy, moderate, and a hard pace.
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike | Run |
| Easy: 65-75 RPM Moderate: 75-85 RPM Hard: 85-95 RPM |
Easy: 2k+:30 Moderate: 2k+:15 Hard: 2k |
Easy: 45-55 RPM Moderate: 55-70 RPM Hard: 75+ RPM |
Easy pace: jog Moderate: mile pace + :15 Hard: mile pace |