At Home Conditioning
Complete as many reps as possible in 2:00:
- 60m Shuttle Run
- 20m Forward Crawl
- Max Alternating Single Arm Devil Press
Rest 1:00
Stop when you have finished 60 devil press or 5 rounds have expired.
Notes
Today’s conditioning is 60 alternating single arm devil press for time. You have a 2:00 window in which to accumulate as many devil press as possible. Each 2:00 window has a buy in of 60m shuttle run and a 20m crawl. You have the remaining time to accumulate devil press. You will rest 1:00 between the 2:00 intervals. There is a 5 round cap on this workout.
The shuttle run should take no longer than :30 to complete. Set up markers that are 10m apart. Run down and back three times, covering 60m. If you have a machine, you may substitute 10/7 calories for the shuttle run.
The crawl should be performed as 10m out and 10m back. Try to keep your knees a few inches off the ground, back flat, and maintain contralateral movement.
The devil press should be a light-moderate weight that you can work without stopping for at least :45. Adjust the weight accordingly.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 Easy Warm Up
–
3 Sets
3:00 moderate
1:00 easy
Rest 3:00
4 Sets
1:00 faster
1:00 rest
Rest 3:00
3 Sets
2:00 fast
1:00 rest
Rest 3:00
4 Sets
:30 fastest
1:00 rest
–
5:00 Cool down
Notes
Pacing Guidelines:
| Bike Erg | Rower | Assault Bike |
| Easy: 70-80 RPM Fast: 80-85 RPM Faster: 85-90 RPM Fastest: 90-95 RPM |
Easy: 2k+:20 Fast: 2k+:05 Faster: 2k Fastest: 2k-:05 |
Easy: 45-55 RPM Fast: 65-75 RPM Faster: 70-85 RPM Fastest: 75-90 RPM |