A list of some low to moderate skill short (10 or so minutes) and longer (up to an hour) different conditioning sessions you can either run solo or incorporate into your programming. It’s basically a list of fun ideas to give your conditioning a bit of variety and to challenge some areas of your fitness that may be neglected with more of a “traditional” approach. Enjoy!
-100 Burpees for time
-150 Burpees for time
-200 Burpees for time
-10 minute 10 Burpee EMOM
-15 minute 10 Burpee EMOM
-20 minute 10 Burpee EMOM
-½ Burpee Shuttle-10 rounds of 50m run out and back/10 Burpees
-Burpee Shuttle-20 rounds of 50m run out and back/10 Burpees
-Movement to Contact-5 rounds 500m row/10 burpees
-The Nefarious Scheme-5 rounds 500m row/20 burpees
-5 rounds 500m row sprint w/90 sec rest interval between rounds
-2500m row for time
-5000m row for time
-10km row for time
-5 rounds 20 burpees/1 min max kcal row w/90 sec rest interval between sets
-5 rounds 400m sprint (track) w/90 sec rest interval between rounds
-1 mile run for time
-2 mile run for time
-5 mile run for time
-½ mile (2640 ft) Jacob’s Ladder for time
-Mud Run-60 min lvl 20 resistance Elliptical
-45 min stepmill or stairstepper intervals- 3×10 minutes low intensity/ 5 minutes high intensity
-60 min stepmill or stairstepper intervals- 4x 10 minutes low intensity/ 5 minutes high intensity
-300 2 arm Russian kettlebell swings for time 35, 55 or 70lb
-10 rounds 1 minute max effort sled push/2 minute rest interval
-10 rounds 1 minute max distance dumbbell or kettlebell farmers carry/2 minute rest interval
-10 rounds 1 minute max distance double kettlebell front rack carry/2 minute rest interval
-10 minute squat or deadlift EMOM 60-85% of 1RM singles/10-20 pushups
-15 minute squat or deadlift EMOM 60-85% of 1RM singles/10-15 pushups
-20 minute squat or deadlift EMOM 60-85% of 1RM singles/5-10 pushups
-15 minute EMOM 3 pullup or chin/5 pushup/ 7 air squat
-30 minute EMOM 1 pullup or chin/3 pushup/ 5 air squat
-1km unbroken relaxed stroke swim (breast stroke, side stroke, backstroke)
-2km unbroken relaxed stroke swim (breast stroke, side stroke, backstroke)
-25yd freestyle or butterfly stroke sprint/ 75yd relaxed stroke recovery x 10 rounds (40 lengths)
-25yd freestyle or butterfly stroke sprint/ 75yd relaxed stroke recovery x 15 rounds (60 lengths)
-25yd freestyle or butterfly stroke sprint/ 75yd relaxed stroke recovery x 20 rounds (80 lengths)