At Home Conditioning
5 Rounds for time
- 400m Run
- 20 Single Arm Russian Kettlebell Swings
- 10 Strict Pull Ups
20:00 time cap
Notes
Today’s conditioning is 5 rounds of running, swings, and pull ups. Your score is the total time to complete all 5 rounds.
The run should take no longer than 2:30 to complete, but ideally is closer to 2:00. Adjust the distance accordingly. If you do not know where 400m is, run out for 1:00 at a sustainable pace and mark the spot.
The single arm Russian kettlebell swings should be done at a heavier weight than your normal swings, but you should be able to complete all 20 reps unbroken. Switch arms every rep.
The strict pull ups should be completed in under 1:00. Adjust the number of reps accordingly. If you do not have a pull up bar, you may perform heavy rows as a substitute.
Midline Extras
5 Rounds:
- :20 Hollow Flutter Kicks
- :10 Rest
- :20 Arch Ups
- :10 Rest
Notes
Today’s midline extras is :20 of work and :10 of rest. You will alternate between hollow flutter kicks and arch ups.
Make sure your lower back stays flush to the ground during the hollow flutter kicks. Check out this video for a demo. If you struggle to maintain your hollow position, bring in one or both legs and hold for the :20.
Pause for :01 at the top of each arch up. Keep your arms and legs straight throughout the movement.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
2 Sets
4:00 Moderate
Rest 1:00
4:00 Moderate
Rest 1:00
4:00 Moderate
Rest 4:00
–
5:00 Cool down
Notes
Today’s endurance workout is a continuous 30 minute effort, alternating between easy, moderate and hard paces.
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike | Run |
| Moderate: 80-90 RPM | Moderate: 2k+:10-15 | Moderate: 55-70 RPM | Moderate: mile pace + :15 |