"When training can't be done because of time constraints or lack of equipment, you can always do burpees as hard as you can." - Coach Ben.
A. 2 minute Push up Hold (Front Leaning Rest - FLR) test:
Hold in an active push up position for max effort.
B. 2 minute Air Squat test:
Perform as many reps as possible in 2 minutes.
C. 10 minute "barefoot" squat hold test:
Sit in the bottom squat position for as long as possible. 10 minutes is ultimate goal.
D. 7 minute run test.
Run max distance for 7 minutes.
Focus: Test your fitness capacity. Strength, Mobility, and Aerobic Capacity are being tested here.
"Progress not perfection. This is what our method is built upon." - Coach Ben.
Erica, (pictured above) has been steadily training for 4 months. She has NOT been perfect but she has been steady. The best is yet to come!
A. Every Minute, On the Minute, for 12 minutes:
Min 1: Air Squat x 10-12 reps
Min 2: Push ups x 5-7 reps
Min 3: Hollow Hold x :25 seconds
Min 4: Assisted Pull ups x 3-5 reps
B. Every 3rd Minute, for 9 minutes:
Run 1 min HARD, jog/walk remainder of 3 minutes.
* Record total reps completed for A. and total distance for B.
Focus: Full Body Strength and Glycolytic Energy Pathway Conditioning.
A. Every Minute, On the Minute, for 6 minutes:
Min 1: 8 Count Body Builder
Min 2: Weightless Thruster
B. Every Minute, On the Minute, for 6 minutes:
- Tuck Hold x 5-7 reps (3 second hold)
C. Every Minute, On the Minute, for 10 minutes:
Sprint x :10 seconds, jog/walk the remainder of the minute.
D. 10 Minute Mobility session
- Straddle - 2 min hold
- Seated Straddle = 2 min hold
- Calf stretch - 1 min per leg
- Dead Scorpion - 1 min per side
A. 20 min AMRAP:
- 200 m run
:- 20m bear crawl
B. Every Minute, On the Minute, for 8 min, perform:
Min 1: :25 second plank hold
Min 2: :25 second Pull up hang
Focus: Aerobic capacity, Core strength and stability
A. Every Minute, On the Minute, for 8 min, perform:
Min 1: 5 tempo squats (5020)
Min 2: 5 tempo pushups (5010)
B. Every Minute, On the Minute, for 10 min, perform:
Min 1: 5 burpees
Min 2: 50m run
C. Every Minute, On the Minute, for 6 min, perform:
Min 1: :25 second hollow hold
Min 2: :25 second superman hold
Focus: Strength and Anaerobic conditioning, Core strength endurance.