Two sets of:
60 second Run/Bike/Row (any machine you have access to)
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rowing Option
No Equipment
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then...
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders or Lateral Hops
20 Step-Ups or Jumping Lunges
10 x (2 Shoulder Taps + Push Ups) or 20 Shoulder Taps
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.
Limited Equipment
Complete as many rounds and reps possible in 6 minutes of:
10 Object Facing Squat Jump All The Way Overs (8-15 inches)
10 Alternating Single-Leg V-Ups
10 Sit Ups
Rest 60 seconds, and then...
Complete as many rounds and reps possible in 6 minutes of:
50 Double-Unders
20 Dumbbell Step-Ups
10 x (2 Shoulder Taps + Push Ups) or 20 Shoulder Taps
10 Plank to Push-Up Transitions
Rest 2 minutes, and REPEAT one more time through. This session will take 28 minutes to completion.
No Equipment
Two sets of:
60 seconds of Running, High Knees or Bunny Hops
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 18:00, perform the following...
Every 5 minutes, for 15 minutes of:
30 seconds of Side Plank Reach-Throughs (Left Side)
30 seconds of Side Plank Reach-Throughs (Right Side)
30 seconds of Single-Leg Deadlifts (Right Leg)
30 seconds of Single-Leg Deadlifts (Left Leg)
30 seconds of Hollow Hold
30 seconds of Handstand Hold or Pike Press Hold
30 seconds of Wall Sit Hold
30 seconds of Air Squats
When the running clock reaches 36:00, perform the following...
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Superman Arches
10 Handstand Push-Ups or Pike Push-Ups
or...
20 Alternating Lunges
20 Push-Ups
15 Superman Arches
When the running clock reaches 54:00, perform the following...
Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Hollow Hold
Rest 60 seconds
Limited Equipment
Two sets of:
60 seconds of Assault Bike or Rowing
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 18:00, perform the following...
Every 5 minutes, for 15 minutes of:
100-Foot Suitcase Carry (50' each side)
60 seconds of Dumbbell or Kettlebell Deadlifts
100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50' each side)
60 seconds of Single-Arm Dumbbell or Kettlebell Front Squat (30 seconds each arm)
When the running clock reaches 36:00, perform the following...
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches
10 Handstand Push-Ups
When the running clock reaches 54:00, perform the following...
Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Weighted Hollow Hold
Rest 60 seconds
***
Every 4 minutes, for 32 minutes for max calories:
60 seconds of any machine or Sprint (find a hill if you can)
No Equipment
Three round Warm-Up:
20 Scap Push-Ups
10 Bird Dogs (each Side)
15 Single Leg Calf Raises (each leg)
Followed by. . .
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (approximately 4 minutes of solid effort on a rower, bike or any other apparatus)
60 Double-Unders (Jumping Jacks)
20 Burpees
Followed by. . .
10 rounds of Tabata (:20 on/:10 off)
Alt Leg V-Ups
Limited Equipment
Three round Warm-Up:
20 Scap Push-Ups
10 Bird Dogs (each Side)
15 Single Leg Calf Raises (each leg)
Followed by . . .
Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run (approximately 4 minutes of solid effort on a rower, bike or any other apparatus)
20 Kettlebell Swings
15 Goblet Squats
10 Burpees
Followed by . . .
10 rounds of Tabata (:20 on/:10 off)
Alt Leg V-Ups
Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Inch Worm - Downward Dog - Shoulder Swings
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Goblet Squat Hold
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. This should be performed at 75-80%
When the running clock reaches 15:00, perform the following...
Three rounds of:
10 V-Ups
20 DB/KB Split Snatches (alternate arms every 5 or 10 reps)
60 seconds Prone Plank Hold
*Use any weighted object that you can hold in one arm for the split snatches
When the running clock reaches 25:00…
Run 1200 Meters with a vest/backpack or holding an object
OR
Run 1600 Meters
When the running clock reaches 35:00…
Complete reps of 30, 20 and 10 for time of:
Weighted Step-Ups or Weighted Walking Lunges
Burpees over weighted object (facing or lateral)
*use a chair or anything you can step up on for step-ups
When the running clock reaches 45:00, perform the following...
Three sets of:
20 Death March Steps (use a light weight if you got it)
immediately followed by...
30 Good Mornings (arms crossed or with a band)
immediately followed by...
30 second Supine Bridge Hold
Rest as needed
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 500 Meters @ 85-95% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).
Rowing Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Rest as needed, and then…
For time:
Row 500 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 3-4 minutes, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
No Equipment
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers - hold each position for one second
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 20:00, perform the following...
Every 7 minutes, for 21 minutes for times of:
100 Jumping Jacks or Double-Unders
25 Jumping Squats
20 Single-Leg Deadlifts (each leg)
(reach and touch the ground with both hands on either side of the front foot - you can also use a backpack or anything you can safely load with)
We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Limited Equipment
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers - hold each position for one second
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 20:00, perform the following...
Every 7 minutes, for 21 minutes for times of:
500 Meter Row or 40/30 Calorie Assault Bike
25 Thrusters
20 Hang Power Cleans
Use a load for the thrusters and hang power cleans that you can perform with a maximum of one break for each movement on the first set. We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.
Be creative with objects. You can use a barbell, dumbbells, sandbags, a backpack, etc...for the thrusters and hang power cleans.
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
***
Three sets of:
100-Foot Farmer’s Carry
100-Foot Overhead Carry
100-Foot Sandbag Carry
100-Foot Farmer’s Carry
100-Foot Overhead Carry
100-Foot Sandbag Carry
Rest 3 minutes
Be creative with objects. Use anything you can find !
No Equipment
Two sets of:
60 seconds of Running or Down Ups
30 seconds of Divebomber Push-Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers
30 second Goblet Squat hold at the bottom
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following...
Four sets, for max reps, of:
60 seconds of Push Ups
Rest 60 seconds
60 seconds Burpee Jump Backs
Rest 60 seconds
60 seconds Jumping Lunges
Rest 60 seconds
*Burpee Jump Backs are like burpees, but instead of going to the floor, you drop to the top of a push-up plank position, then jump back to standing.
When the running clock reaches 41:00, perform the following...
Three sets of:
Plank or Handstand Shoulder Taps x 20 each arm
Bent-Over Reverse Flyes x 10-15 @ 1013
(use small water bottles if you have them, or just closed fists and focus on controlling your muscle contraction)
Bench Dips x 10-15 reps @ 2111
(these can be performed on a chair, couch or any stable surface that will support your load)
Followed by...
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose...
Brief hold in...
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)...
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2
Limited Equipment
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Divebomber Push Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Air Squats
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following...
Four sets, for max reps, of:
60 seconds Shoulder to Overhead
Rest 60 seconds
*60 seconds Dumbbell or Kettlebell Hang Snatches
Rest 60 seconds
60 seconds Front Rack Alternating Lunges
Rest 60 seconds
*Alternate arms every 3 reps
When the running clock reaches 41:00, perform the following...
Three sets of:
Half-Kneeling Single-Arm Arnold Press x 8-10 each arm @ 2011
Single-Arm Dumbbell or Kettlebell Row x 8-10 each arm @ 2111
Dumbbell Overhead Triceps Extension x 10-15 reps @ 20X0
Followed by...
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose...
Brief hold in...
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)...
Brief hold out.
***
Running Option
Three sets for times of:
Run 400 Meters @ 85% of 400m PR pace
Run 400 Meters @ 70%
Run 400 Meters @ 90%
Run 400 Meters @ 75%
Rest 3-4 minutes
Rowing Option
Three sets for times of:
Row 500 Meters @ 85% of 500m PR pace
Row 500 Meters @ 70%
Row 500 Meters @ 90%
Row 500 Meters @ 75%
Rest 3-4 minutes
No Equipment
Complete as many rounds and reps possible in 30 minutes of:
300 Meter Run or 90 seconds of Jogging High Knees or Jumping Jacks
15 Deadlifts
15 Walking Lunges
300 Meter Run Jogging High Knees or Jumping Jacks
10 Hang Squat Clean and Press
15 Push Press
Use anything for weight that you have at home, such as a loaded backpack, duffle bag, or water jugs.
Followed by…
For completion:
400 Meter Sandbag Carry (Bear Hug)/Farmer’s Carry
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.Keep the ratio of inhale to exhale at a 1:2.
Limited Equipment
Complete as many rounds and reps possible in 30 minutes of:
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Deadlifts
15 Walking Lunges with Dumbbell Farmer’s Carry
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Push Press
5 Burpee Dumbbell Deadlifts
Followed by…
For completion:
400 Meter Sandbag Carry (Bear Hug)/Farmer’s Carry
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.Keep the ratio of inhale to exhale at a 1:2.
No Equipment
When the clock starts, perform...
Two sets of:
60 Jumping Jacks or High Knee Jog in Place
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Alternating Shoulder Taps in
10 Burpee Tuck Jumps
When the running clock reaches 15:00, perform the following...
Four sets of:
60 seconds of Wide-Stance Air Squats @ 22X1
60 seconds of Superman Hold
60 seconds of Reverse Snow Angels @ 2222 Tempo
Rest 60 seconds
When the running clock reaches 35:00, perform the following...
Complete as many rounds and reps as possible in 10 minutes of:
30 Russian Twists
12 Alternating Jumping Lunges
9 Bodyweight Hip Bridges
6 Burpees
When the running clock reaches 50:00, perform the following...
Four sets of:
8 Divebomber Push-Ups
Rest 30 seconds
immediately followed by....
Four sets, for max reps, of:
Wide-Grip Push-Ups
Rest 30 seconds
immediately followed by....
Four sets of:
30 second Bodyweight Bat Wing Hold
Rest 30 seconds
immediately followed by....
Five sets of:
10 Sit Ups
Rest 20 seconds
Limited Equipment
When the clock starts, perform...
Two sets of:
60 seconds of Assault Bike or Row
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Farmer's Hold
10 Dumbbell Burpee Deadlifts
When the running clock reaches 15:00, perform the following...
Four sets of:
60 seconds Monster Walk
60 seconds Banded Good Mornings
60 seconds of Banded Face Pulls
Rest 60 seconds
When the running clock reaches 35:00, perform the following...
Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calorie Assault Bike, Row, Ski Erg or Run
1 Round of "DT"*
*"DT" is a complex of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Choose a weight that possible for you to perform the first few rounds unbroken. Typically "DT" is performed with a barbell at 155lbs/105lbs. You may use dumbbells, kettlebells, sandbags, loaded backpacks or any other object that you can safely perform these ranges of motion with.
When the running clock reaches 50:00, perform the following...
Four sets of:
8 Dumbbell Bench (moderate weight)
Rest 30 seconds
immediately followed by....
Four sets for max reps of:
Unbroken Push-ups
Rest 30 seconds
immediately followed by....
Four sets of:
8 Dumbbell Reverse Flys
Rest 30 seconds
immediately followed by....
Five sets of:
10 Sit Ups
Rest 20 seconds
***
Every 90 seconds, for 30 minutes for max calories:
60 seconds of any machine
OR
Every 90 seconds, for 30 minutes:
200 Meter Run