This document contains a list of 67 conditioning workouts. Each workout consists of a series of exercises like running, rowing, kettlebell swings, pullups, and more. The workouts are intended to be done 1 per day, 5 days a week, to help the purchaser get in tip top shape. Modifications are suggested for any exercises that are beyond the purchaser's current fitness level.
This document contains a list of 67 conditioning workouts. Each workout consists of a series of exercises like running, rowing, kettlebell swings, pullups, and more. The workouts are intended to be done 1 per day, 5 days a week, to help the purchaser get in tip top shape. Modifications are suggested for any exercises that are beyond the purchaser's current fitness level.
This document contains a list of 67 conditioning workouts. Each workout consists of a series of exercises like running, rowing, kettlebell swings, pullups, and more. The workouts are intended to be done 1 per day, 5 days a week, to help the purchaser get in tip top shape. Modifications are suggested for any exercises that are beyond the purchaser's current fitness level.
This document contains a list of 67 conditioning workouts. Each workout consists of a series of exercises like running, rowing, kettlebell swings, pullups, and more. The workouts are intended to be done 1 per day, 5 days a week, to help the purchaser get in tip top shape. Modifications are suggested for any exercises that are beyond the purchaser's current fitness level.
Thank you for purchasing this short e-book. We have compiled a list of 67 conditioning pieces that will be guaranteed to get you in tip top shape. Take the thinking out of your conditioning programming and just select from the list.
We recommend that you do one of these workouts per day (5 days a week, with 2 rest days), and you will see TREMENDOUS RESULTS.
You can use these workouts to get you ready for a competition or just to become healthy and fit.
If the weight or some of the skills are beyond your currently level of fitness we recommend that you scale it, to ensure that you get the proper stimulus. Remember, these are supposed to be CONDITIONING, not skill. IF you are struggling on certain skills then be sure to practice them separately.
Any-who, train hard and be consistent.
Feel free to email us for any questions you may have.
Email: [email protected] 1. ”Run BMC" 200m Run 1 Round of Barbara: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run
13. 30 CTB PU 400 Meter Run 15 Squat Cleans (135/95) 800 Meter Run 15 Squat Cleans (135/95) 400m Run 30 CTB PU
14. ”Heather's 40!"
Teams of 2, AMRAP 25: 9 Rope Climbs, 40 Clean and Jerks 30 HSPU, 40 Power Snatches 76 DU, 40 Overhead Squats
15. 1500m Row
100 DU 50 Calorie Assault Bike (75 cals on Schwinn) 100 DU 1500m Row
16. 5 Minute Window...
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy AMRAP Power Cleans, 155/105 -rest 5 mins- 5 Minute Window... 40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy AMRAP Power Cleans, 185/135 -5 min rest- 5 Minute Window... 20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy AMRAP Power Cleans, 225/155
17. 42 Cal Row
21 Squat Snatch, 95/65 30 Cal Row 15 Squat Snatch, 95/65 18 Cal Row 9 Squat Snatch, 95/65
18. For time:
42 Calorie Assault Bike 21 Clean and Jerks, 135/95 30 Calorie Assault Bike 15 CJ, 185/135 18 Calorie Assault Bike 9 CJ, 225/155 *One bar, you change weights
19. Teams of 3: AMRAP 25: 50 Calorie Assault Bike 50 CJ (95/65) 50 Calorie Assault Bike 50 CJ (135/95) 50 Calorie Assault Bike 50 CJ (155/105) 50 Calorie Assault Bike Max CJ (185/135)
21. 1 Round: 800 Meter Run or Row (whichever is your weaker movement) 80 DU, 21 HPC (135/95) 2 Rounds: 400 Meter Run or Row 40 DU, 15 HPC (135/95) 3 Rounds: 200 Meter Run or Row 20 DU, 9 HPC (135/95)
55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie Bike 55 HSPU
25. With a running clock...
AMRAP 5: 750m Row Buy-In...In remaining time complete AMRAP: 9 Hang Sq Cln(95/65), 25 DU Rest 5:00 AMRAP 5: 500m Row Buy-In...In remaining time complete AMRAP: 9 Hang Sq Cln(135/95), 25 DU Rest 5:00 AMRAP 5: 250m Row Buy-In...In remaining time complete AMRAP: 9 Hang Sq Cln (185/135), 25 DU 26. 10-9-8-7-6-5-4-3-2-1 MU 100-200-300-400-500-600-700-800-900-1000m Row
27. AMRAP 20:
50 WB 50 DU 40 BJ 40 TTB 30 CTB 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring MU 28. 10-9-8-7-6-5-4-3-2-1 of: Strict C2B Pull ups Strict Ring Dips Pistols (prescribed reps on each leg)
29. 5 Rounds: 10 C2B 10 Power Cleans, 135/95 10 Front Sqauts, 135/95 10 Jerks, 135/95
30. "DVB" For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. MB Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. MB Then, 2 rounds of: 10 wall-ball shots 1 rope ascent
31. Running Clock...
at the 0:00 5 RFT: 10 Power Snatch, 95/65 10 Bar Burpee at the 10:00 3 RFT 15 Power Snatch, 115/80 15 Bar facing Burpees at the 20:00 1 RFT 30 Power Snatch, 135/95 30 Bar Burpees
32. 5 RFT 800m Run 30 KBS, 2/1.5 pood 30 Pull ups
33. 10-8-6-4-2 Squat Cleans, 165/115
100-80-60-40-20 Double unders
34. "Fortitude" EMOMx30 Odd: 15 Cal Row Even: 15 Burpees
35. 30 Power Snatches, 75/55
45 Bar Facing Burpees 60 Thrusters, 75/55 45 Bar Facing Burpees 30 Power Snatches, 75/5
38. 3 Rounds: 30 DB Squat Cleans (50/35) 30 Burpees 800 Meter Row
39. 3 Rounds: 60 DU 30 Cal Bike 15 Deadlifts (275/185)
40. Teams of 2, AMRAP 31*:
8 Thrusters (155/105) 6 Rope Climbs, 15' 11 Box Jumps (30/24) Continuous 400m run w/ sandbag *One athlete works on the thrusters, ropes and boxes while the other runs. Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 31 minutes.
41. 1 RFT: 30 Power Cleans, 225/155 30 Burpees Over the Bar 30 Calorie Assault Bike
42. 4 Rounds: 500 Meter Row 400 Meter Run 30 GHDSU
43. 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Rest 1:00 Between Rounds
66. AMRAP 20 Teams of 2 21 Wall Balls, 30/20 15 Calorie Row One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.
Fannie Rutt's MURPH WORKOUT GUIDE: Military-Style Training Guide With Proven Strategies, Workout Regimes, and Motivations That Will Set You on a Path for Success and Supercharge Your Performance!
Fannie Rutt's MURPH WORKOUT GUIDE: Military-Style Training Guide With Proven Strategies, Workout Regimes, and Motivations That Will Set You on a Path for Success and Supercharge Your Performance!
