SUMMARY
CONCEPT: A COVID-19 inspired program with minimal equipment needed to complete all workouts. No barbell, plates, or squat rack needed. You will be able to complete all workouts with a pair of dumbbells/kettlebells and the ability to do pullups/dips. Limited equipment and a bodyweight exercise focus lends itself to high rep schemes and increased cardio, resulting in a premiere program to help you fight the COVID-15.
INTENT: Increase cardio and strength endurance. Weight maintenance/loss.
EQUIPMENT NEEDED: Pair of dumbbells/kettlebells and a way to do pullups/dips
LENGTH/FREQUENCY: 6 weeks, 5-6 days per week: 1 rest day and 1 active recovery day (if/when desired)
DESIGN: Running/cardio intensive days alternated with full body training days
EXPERIENCE LEVEL: Moderate
NAME SIGNIFICANCE: Crusher is the call sign for C Company/1-187 Infantry
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SCHEDULE
Monday: Legs + Run⠀
Tuesday: Full Body + Cardio (FBC)⠀
Wednesday: Legs + Intervals⠀
Thursday: FBC or Active Recovery⠀
Friday: Run or Ruck or FBC⠀
Saturday: FBC or Run or Ruck⠀
Sunday: Rest or Active Recovery⠀
CRUSHER WEEK 1
Modified Murph – Run + Full Body⠀
⠀
WARMUP⠀⠀⠀⠀⠀
Choose 1:⠀⠀⠀
Jog 400m⠀⠀⠀⠀⠀
Row 1km⠀⠀⠀⠀
50 Calories on Assault Bike⠀⠀⠀⠀
25 Burpees⠀⠀⠀⠀
30 Double Unders⠀⠀⠀⠀
90 Single Unders⠀⠀
⠀
STRETCH ⠀
Legs + Lower Back⠀
⠀
CONCEPT⠀
Double the run distance and half the bodyweight reps. This will help your mindset going into the Memorial Day Murph. ⠀
⠀
MODIFIED MURPH⠀
Run 2 Miles⠀
50 Pullups⠀
100 Pushups⠀
150 Air Squats⠀
Run 2 Miles⠀
⠀
COOL DOWN⠀⠀⠀⠀
Walk 400m⠀⠀⠀
Stretch for 5 minutes⠀
Full Body + Cardio (Limited Equipment)⠀⠀⠀⠀
⠀⠀
WARMUP⠀⠀⠀⠀
Choose 2:⠀
Jog 400m⠀⠀⠀⠀
Row 1km⠀⠀⠀
50 Calories on Assault Bike⠀⠀⠀
25 Burpees⠀⠀⠀
30 Double Unders⠀⠀⠀
90 Single Unders⠀⠀⠀
⠀⠀⠀
STRETCH ⠀⠀⠀⠀
Spend 5-10 minutes to stretch as needed. Your legs will be tight after yesterday’s effort. Also prepare your shoulders for work with PVC and weight plate rotations.⠀⠀⠀
⠀⠀⠀⠀
FOR TIME⠀
27-21-15-9⠀
Dumbbell Deadlifts⠀
Bar Dips⠀
⠀
Substitute barbell deadlifts if you have one. Do bent over rows if you don’t have heavy dumbbells. ⠀
⠀⠀
CONDITIONING⠀⠀
15-20 Minute AMRAP⠀⠀
5 Burpee Pullups⠀
10 Box Jumps⠀
15 Calories on Assault Bike ⠀⠀
Or 15 Double Unders (45 SU)⠀⠀
Or 15 Calorie Row⠀
Sprint + Legs (Minimal Equipment + Alternate Cardio)⠀
⠀⠀
STRETCH⠀
Spend a few minutes loosening up your legs and lower back. ⠀
⠀
MOBILITY⠀⠀⠀
3 rounds – 20m down/back⠀⠀⠀
High Knees⠀⠀⠀
Laterals⠀⠀⠀
Butt Kicks⠀⠀⠀
Karaoke ⠀⠀⠀
⠀
WARMUP ⠀⠀
Run 1 mile / Row 2km / Bike 2 miles⠀
⠀
This workout will list throughout the alternate cardio events if you have either a rowing machine or assault bike, listed like above. ⠀
⠀
BODYWEIGHT VOLUME⠀
10-15 Minute AMRAP⠀
5 Pullups ⠀
10 Pushups⠀
15 Situps⠀
⠀
SPRINT ⠀
5RFT⠀
Run 400m / Row 500m / Bike 20 cal⠀
20 Goblet Squats⠀
⠀⠀
COOL DOWN⠀
Jog 400 / Row 500m / Bike 1 mile⠀⠀
Stretch for 5 minutes⠀
Full Body – Dumbbells Required⠀⠀
⠀⠀
WARMUP⠀⠀⠀⠀⠀
Choose 1:⠀⠀⠀
Jog 400m⠀⠀⠀⠀⠀
Row 1km⠀⠀⠀⠀
50 Calories on Assault Bike⠀⠀⠀⠀
25 Burpees⠀⠀⠀⠀
30 Double Unders⠀⠀⠀⠀
90 Single Unders⠀⠀
⠀⠀
MOBILITY ⠀⠀⠀
PVC and 5-10 pound plate rotations ⠀⠀⠀
Dead hangs on pull-up bar⠀⠀⠀
Stretch out back and lower body⠀⠀⠀
⠀
SUPERSETS⠀
3 rounds each⠀
Limit rest between rounds⠀
⠀
SUPERSET 1⠀
10 DB GTO⠀
5 Leg Tucks / TTB⠀
⠀
SUPERSET 2⠀
10 DB Bent Over Rows⠀
10 DB Front Raises⠀
10 DB Side Raises⠀
⠀
SUPERSET 3⠀
10 DB Curl + Press⠀
10 V Ups⠀
⠀
BURNOUT⠀
10-15 Minute AMRAP ⠀
5 Pullups⠀
10 Incline Pushups⠀
10 DB Lunges EL⠀
15 Leg Raises⠀
⠀
COOL DOWN⠀⠀⠀
Stretch for 5 minutes⠀⠀⠀
Walk 400m if desired
Endurance Day⠀
⠀
WARMUP⠀⠀⠀⠀⠀⠀
Choose 1:⠀⠀⠀⠀
Jog 400m⠀⠀⠀⠀⠀⠀
Row 1km⠀⠀⠀⠀⠀
50 Calories on Assault Bike⠀⠀⠀⠀⠀
25 Burpees⠀⠀⠀⠀⠀
30 Double Unders⠀⠀⠀⠀⠀
90 Single Unders⠀⠀⠀
⠀⠀
STRETCH ⠀⠀
Legs + Lower Back⠀
⠀
CHOOSE 1⠀
Ruck, run, or cardio⠀⠀⠀
⠀⠀⠀
RUCK⠀⠀⠀
60 pounds⠀
60 minutes⠀
30 minutes out/back⠀
Record distance covered⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀
RUN⠀⠀⠀
5-7 miles⠀⠀⠀
Record time⠀⠀⠀
⠀⠀⠀⠀⠀⠀
CARDIO⠀⠀⠀
1 hour on low impact machines. Record calories burned. Try to get at least 1,000.
Full Body – Dumbbells Required⠀⠀
⠀⠀⠀
STRETCH ⠀⠀⠀⠀
5 minutes ⠀⠀⠀⠀
Lower back and legs⠀⠀⠀
⠀⠀⠀⠀
WARMUP⠀⠀⠀⠀⠀⠀⠀
4 Round Grind⠀⠀⠀
50m DB Farmers Carry ⠀
20 Air Squats⠀
5 Pullups ⠀
⠀⠀
And choose 1:⠀⠀
10 Box Jumps⠀⠀
10 Burpees⠀
10 Double Unders (30 SU)⠀⠀
20 Calories Assault Bike⠀⠀
250m Row⠀⠀
⠀⠀⠀
MOBILITY ⠀⠀⠀⠀⠀⠀⠀
5 minutes⠀⠀⠀⠀
PVC and 5-10 pound plate rotations⠀⠀⠀
⠀⠀⠀⠀
FULL BODY CIRCUITS⠀⠀
5RFT⠀⠀⠀
10 DB Lunges E/L⠀
10 DB Curl + Press⠀
20 Situps⠀
⠀
5RFT⠀⠀⠀
10 DB GTO⠀
20 Pushups ⠀⠀⠀
20 Leg Raises⠀⠀⠀⠀
⠀⠀
COOL DOWN⠀⠀⠀⠀⠀⠀
Walk 400m⠀⠀⠀⠀⠀⠀
Stretch for 5 minutes
Rest Day – Active Recovery⠀
⠀
30-60 minute outdoor walk or low impact/steady state cardio.⠀
⠀
Full Body Stretch⠀⠀
Legs, back, shoulders⠀⠀