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Daily Workouts

Military Calisthenics · Week 23

Today · Tuesday

Steady Cardio

30-30 Intervals Aerobic · Variant 9/10

Warm-up

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

Workout

20 × (30s hard / 30s easy)
Total ~20 min
5 min cool-down

Coach's Note

Hard = mile pace. Easy = walk if needed.

Meals

Lunch

Chicken breast + jasmine rice + steamed broccoli

Dinner

Salmon + roasted potatoes + asparagus

This Week

Monday Push + Core Push Variations ›

Warm-up

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

Workout

4 rounds:
15 diamond push-ups
15 wide push-ups
15 standard push-ups
15 hand-release push-ups
30 sit-ups
30s plank

Coach's Note

Hit the chest from every angle.

Meals

Lunch

Ground beef patty (no bun) + avocado + side salad

Dinner

Chicken thighs + brown rice + grilled zucchini

Wednesday Pull + Legs EMOM 20 Pull-Legs ›

Warm-up

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

Workout

EMOM 20 min:
Odd min: 5 pull-ups (or 10 rows)
Even min: 15 air squats

Coach's Note

Pulls in time = strength. Squat to depth.

Meals

Lunch

Beef stew + greens

Dinner

Chicken thighs + rice + roasted broccoli

Thursday Sprint Intervals Hill Sprints ›

Warm-up

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

Workout

8 × 30s hill sprints
Walk down = rest
5 min cool-down

Coach's Note

Hills protect hamstrings. Pump the arms.

Meals

Lunch

Beef chili + cornbread

Dinner

Chicken thighs + couscous + Brussels sprouts

Friday Full Body AMRAP Death By Burpees + AMRAP ›

Warm-up

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

Workout

EMOM: min 1 = 1 burpee, +1 each min until you can't finish
Burpees
Then AMRAP 5 min:
10 push-ups
15 air squats

Coach's Note

Most stop at min 14-18 on the burpees.

Meals

Lunch

Chicken wraps + greens

Dinner

Sirloin + roasted potatoes + sautéed spinach

Saturday Hero WOD Murph (scaled) ›

Warm-up

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

Workout

For time — partition as needed:
1 mile run
100 pull-ups (or 50 inverted rows)
200 push-ups
300 air squats
1 mile run
Suggested partition: 20 rounds of 5/10/15

Coach's Note

Pace the first mile. Eat carbs the night before.

Meals

Lunch

Pulled pork bowl + rice + black beans + corn salsa

Dinner

Ribeye + baked potato + Caesar salad