10 m high knees
10 m butt kicks
10 jumping air squats
10 bent over rows (empty/light barbell) or ring rows
100 m run (increase acceleration each time)
30 secs of rest
— then —
Lateral line hops:
Perform for 3 rounds with both feet at the same time.
Perform the drill both forwards and backwards.
Each round is 30 secs.
Rest 30-60 secs between rounds or various agility drills.
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 2000 m on the Concept 2 Ski Erg, or 4000 m on the Concept 2 Bike Erg. If using an Air Runner reduce the distance by 25%.
OR…run or row 5 km if you do not have some of the gear needed.
Super Fitness Robot time:
22:26 or less for men.
25:27 or less for women.
More Likely time:
26:37 or less for men.
30:27 or less for women.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
Monostructural Cardio: 1x 20 mins
Compare to 10.28.2020.
Rest as needed between sets.
3×8-12 reps per leg
Hold 1-2 mins per side.
Foam Roller (back, lats, etc.)
Calves & Foam Rolling