Workouts For When You’re Away

JoshWorkouts

You’re not always going to be in town or be able to make every workout. Here are 6 workouts you can do solo – bodyweight only or with a loaded ruck. [Broken record: don’t run with a ruck when training].

5 Sets of body weight PT:

  • Strict Pull-Ups – max reps
  • Squats x 20
  • Push-Ups x 15
  • Lunges x 10/leg

3 Sets of core work:

  • Side-lying Bridge, 60 sec per side

(30 sec rest between sides, 2 min rest between sets)

Running:

  • Run 30 min – max distance
5 sets of PT/core work:

  • 400m Run
  • 15 x Flutter Kicks
  • 20 x Walking Lunge Steps
  • 400m Run
  • 20 x Squats
  • 20 x Push-Ups
  • FLR (plank) – 3 x 60 sec

(Rest 2 min between sets)

Running:

  • 2 mile timed run
Ruck 30 min with 20-30#, max distance

3-5 sets of PT with ruck on:

  • 25 meter Bear Crawl
  • 25 meter Low Crawl (on your belly)
  • 25 meter Crab Walk
  • 25 meter Lunge Walk
2 sets of metabolic circuit:

  • Strict Pull-Ups x max reps
  • Dips x max reps
  • Sit-ups x max reps in 2 min
  • Max Push-Ups
  • Flutterkicks x 50
  • Burpees x 25
  • Body Row x 20 (think horizontal pull-up with feet on ground. Use table or something low to ground)

Sprint Build-Ups:

  • 40m x 5
  • 100m x 5
  • 400m x 5
Ruckout:

  • Ruck 3 miles with 40-50#

4 sets of metabolic circuit:

  • 15 x Lunges/leg
  • 30 x Flutter Kicks
  • 20 x DB Push Press (30-40#: avoid overarching the spine)
  • 15 x Step-Ups/leg
  • 20 x Burpees
  • 2 min Jump Rope
4 sets of metabolic circuit, AFAP:

  • Run 5 min fast
  • DB Goblet Squats x 20 (hold sandbag or backpack at chest level, gripped between hands while performing squats)
  • DB Situps x 15 (30-35#)
  • DB Goblet Alternating Reverse Lunges x 10/leg

3 sets of body weight PT:

  • Squats x 1 min
  • Step-Ups x 1 min
  • Squat Jumps x 20
  • Jog x 3 min