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Daily Workouts

Military Calisthenics · Week 29

Today · Friday

Full Body AMRAP

5 Rounds For Time Conditioning · Variant 4/10

Warm-up

5 min march in place
20 jumping jacks
10 inchworms
15 shoulder taps

Workout

5 rounds for time:
20 push-ups
30 air squats
40 sit-ups
50 mountain climbers

Coach's Note

Sub-20 min is fast.

Meals

Lunch

Chicken breast + jasmine rice + broccoli

Dinner

Pork loin + roasted root vegetables

This Week

Monday Push + Core Push & Core Ladder ›

Warm-up

5 min march in place
20 jumping jacks
10 inchworms
15 shoulder taps

Workout

Ladder up: 1, 2, 3 … 10 reps each round of:
Push-ups
Sit-ups
Then ladder back down: 9, 8 … 1
~110 reps each by the end
Finisher:
60s plank

Coach's Note

Rest as needed on the way down.

Meals

Lunch

Chicken thigh + sweet potato + green beans

Dinner

Pork tenderloin + roasted carrots + spinach

Tuesday Steady Cardio Long Slow Run ›

Warm-up

5 min walk → light jog
Leg swings 10 each side

Workout

45–50 min easy jog
Stay in zone 2 — easy enough to nose-breathe
Stretch 5 min

Coach's Note

Build aerobic base. No pace push.

Meals

Lunch

Tuna salad + crackers + fruit

Dinner

Beef stew + green salad

Wednesday Pull + Legs Pistol Practice + 100 Squats ›

Warm-up

5 min jog in place
20 scapular pull-ups (or shrugs)
15 banded rows each side
Leg swings 10 each side

Workout

5 sets of 3 pistol squats each leg (assisted OK)
Then for time:
100 air squats

Coach's Note

Pistols build single-leg strength. Use a chair to assist.

Meals

Lunch

Chicken thighs + brown rice + zucchini

Dinner

Ribeye + roasted potatoes + spinach salad

Thursday Sprint Intervals Classic Sprints ›

Warm-up

5 min easy jog
High knees 30s
Butt kicks 30s
2 build-up strides @ 70%

Workout

10 × 100m sprints (walk back = rest)
Rest 2 min
3 × 1-min hard / 1-min easy
5 min cool-down walk

Coach's Note

Sprint at 85-90% — last one shouldn't feel easy.

Meals

Lunch

Chicken thighs + cauliflower rice + zucchini

Dinner

Beef stir-fry + bell peppers + rice

Saturday Hero WOD Half-Murph ›

Warm-up

5 min easy jog
High knees 30s
Butt kicks 30s
2 build-up strides @ 70%

Workout

For time:
800m run
50 pull-ups (or 80 rows)
100 push-ups
150 air squats
800m run

Coach's Note

Same partition: 10 rounds of 5/10/15.

Meals

Lunch

Ground beef + rice + roasted peppers

Dinner

Salmon + couscous + asparagus