Conditioning
3 Sets
Complete as many rounds as possible in 6:00:
- 10* Weighted Lunge Steps
- 10* Toes to Bar or Sit Ups
- 50 Double Unders
Rest 2:00 between sets.
*Add 2 reps every round
Notes
Today’s workout is 3 sets of 6 minutes of work with 2:00 rest between each. Your scores are the total number of reps completed each set. Round 1 begins with 10 lunges, 10 toes to bar, and 50 double unders. But when you get back to the lunges, you will do 12 reps and follow with 12 toes to bar, then 50 double unders. Continue adding 2 reps to the lunges and toes to bar each round. You will reset back to 10 each set.
The lunges can be weighted with one or two dumbbells or kettlebells, or a light barbell. You should be able to the lunges unbroken at least through the round of 16. Adjust the weight accordingly.
The toes to bar should be completed in no more than 2 sets through the round of 16. You may switch to knee raises or perform sit ups if you do not have a pull up bar.
The double unders should take no longer than :30 each set. Ideally, you remain unbroken throughout the workout. You may adjust the number of reps or switch to single unders.
Accessory
2 Rounds not for time
Curls
- 7 from bottom to half way up
- 7 from half way up to top
- 7 full curls
Notes
We are finishing off the day with a 21 Gun Salute. Check out this video of how to do it.
You can perform these curls with a barbell, dumbbells, kettlebells, plates, or with any household object you can find. If you don’t have something light enough to get through all 21 reps, lower it to 5 reps each.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 Easy Warm Up
–
12:00 Moderate
3:00 Easy
3:00 Fast
3:00 Easy
12:00 Moderate
–
5:00 Cool down
Notes
Pacing Guidelines
| Bike Erg | Rower | Assault Bike |
| Easy: 65-75 RPM Moderate: 75-85 RPM Fast: 90+ RPM |
Easy: 2k +:25 Moderate: 2k + :10-15 Fast: 2k |
Easy: 45-55 RPM Moderate: 60-75 RPM Fast: 65+ RPM |