Home Workout – Conditioning! 07.09.20

Photo by Leon Martinez on

At-home Conditioning Routine

Warm up –

200 Single unders, then

3 Rounds – 

10 Lunge Walks
10 Bear Crawl

Workout –

Rounds for time – 

Workout 1 – 

15 Box Jumps
20 Hand Release Push ups

Rest 3 Mins

Workout 2 –

100 Single unders
15 Weighted Good Morning,

Rest 3 mins 

Workout 3 –

7 Burpees
15 Towel Row

Rounds For Time (RFT)
Complete the specified number of rounds of exercises as fast as possible.
**Don’t forget to post your score in the comments section below!

How to – 
Based on your fitness level select the number of rounds from below. E.g – Beginners will do 2 rounds of the first workout as fast as possible without any break in between. Then rest for 3 mins and continue doing 2 rounds of the second workout. Rest for 3 mins and then 2 rounds of the last workout.

Scaling the movements
If a movement is challenging or you haven’t yet mastered the skills required to perform an exercise. Find a scaled down version of the same movement from below. The exercises are listed in the order of difficulty as follows – Advance > Intermediate > Beginners

Box Jumps > Broad Jumps > Box Step ups

Select your Fitness level & Program
Based on your current fitness level, select the right number of sets, reps or intensity for the given workout.

Beginners – 2 RFT
Intermediate – 3 RFT
Advance – 4 RFT

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