Conditioning
5 Rounds
In 4:00:
- 300m Run buy in
then complete as many rounds as possible:
- 5 Clean and Jerks
- 10 Box Jump step down (or 6/4ft broad jump)
Rest 1:00
Notes
Today’s conditioning is 5 rounds of 4-minutes of work with 1-minute of rest. In 4:00, you will run 300m. If that takes 1:30, you have 2:30 to complete as many rounds of 5 clean and jerks and 10 box jumps as possible. Your score is the number of rounds and reps completed each round.
The run should take no longer than 1:45 each round. Adjust the distance accordingly.
The clean and jerks should be a light-moderate weight that allows you to complete the sets of 5 quickly. You may use a barbell, dumbbells, kettlebells, or an odd object.
The box jumps should be done to a height that allows you to complete the reps quickly and without hesitation. If you do not have a box, perform broad jumps instead.
At Home Endurance
Bike Erg / Row / Assault Bike
5:00 easy warm up
–
5 Sets
:30 Fast
2:00 Easy
1:00 Fast
2:00 Easy
–
5:00 Cool down
Notes
Pacing Guidelines
| Bike Erg | Rower | Assault Bike |
| Easy: 65-75 RPM Fast: 90+ RPM |
Easy: 2k +:25 Fast: 2k |
Easy: 45-55 RPM Fast: 65+ RPM |