At Home Strength
4 Rounds
- :15 of Push Ups
- Rest :15
- :15 of Push Ups
- Rest :15
- :30 Hollow Hold
- Rest :30
Notes
Today’s strength is push ups and hollow holds. You will do 2 sets of :15 of push ups with :15 rest between them, then do a :30 hollow hold. You will rest :30 before beginning the next round.
You want to be able to move continuously for all :15 of the push ups. Elevate your hands if needed.
The priority on the hollow hold is to keep your lower back flush to the ground. Tuck one or both legs in as needed.
At Home Conditioning
8 Rounds:
In 1:00:
- 10 Overhead Squats
- Max distance shuttle run or meter row/bike in remaining time
Rest :30 between rounds
Notes
Today’s conditioning is 8 rounds of 1:00 of work with :30 rest between rounds.
The overhead squats may be done with a light barbell or one kettlebell or dumbbell. Make sure you can do these quickly across all 8 rounds. Check out this video on how to do a single arm overhead squat.
If you are doing a shuttle run, set the markers 10m apart. Try to keep the distance consistent across all 8 rounds.
At Home Endurance
Bike Erg / Row / Assault Bike / Run
5:00 Easy Warm Up
–
4:00
Rest 1:00
2:00
Rest 1:00
3:00
Rest 2:00
2 x 2:00 with :40 rest
2 x 1:00 with :40 rest
2 x 1:30 with :40 rest
Rest 2:00
4 x 1:00 with :20 rest
4 x :30 with :20 rest
4 x :45 with :20 rest
–
5:00 Cool down
Notes
Today’s endurance workout is a series of varying intervals all performed at a moderate pace.
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike |
| Moderate: 80-90 RPM | Moderate: 2k+:10-15 | Moderate: 55-70 RPM |