Home Workout
Static Holds
1:00 Wall Sit
1:00 Plank Hold
1:00 Superman Hold
(rest 1:00)
For total reps:
AMRAP 5:00: Push-up
AMRAP 5:00: Sit-up
AMRAP 5:00: Air Squat
(rest 1:00)
Static Holds
1:00 Superman Hold
1:00 Plank Hold
1:00 Wall Sit
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Upper Body
Bench Press 5-5-5-5-5
(make consistent increases)
Weighted Chin-up 3-3-3-3-3
(make consistent increases)
3 rounds:
No rest between exercises.
8-12 Wide Chest
8-12 Seated Dip
(alternate rounds with a partner)
3 rounds:
No rest between exercises.
8-12 Cable Wide Pulldown
8-12 Upright Row
(alternate rounds with a partner)
Triceps Extension 12-10-8-8
(make consistent increases)
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Sleds
5 rounds:
60yd Sled Pull 135/90
(alternate rounds with a partner)
(200m recovery jog)
5 rounds:
60yd Sled Push 135/90
(alternate rounds with a partner)
(200m recovery jog)
60yd Backwards Sled Drag 135/90
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Weightlifting
Deload for testing on Saturday
Rest
“Any change, even a change for the better, is always accompanied by drawbacks and discomforts.”
~Arnold Bennett
