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Daily Workouts

Military Calisthenics · Week 42

Today · Thursday

Sprint Intervals

Pyramid Sprints HIIT · Variant 4/10

Warm-up

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

Workout

Pyramid (walk-back rest between):
30s sprint
60s sprint
90s sprint
60s sprint
30s sprint
Repeat the pyramid once

Coach's Note

Long reps tax the aerobic system.

Meals

Lunch

Ground beef + rice bowl + veggies

Dinner

Steak + baked potato + green salad

This Week

Monday Push + Core 100/200 For Time ›

Warm-up

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

Workout

For time, partition as needed:
100 push-ups
200 sit-ups
Finisher:
60s plank

Coach's Note

Target sub-15 min. Break sets into 10s or 20s.

Meals

Lunch

Pulled pork + slaw + sweet potato

Dinner

Ribeye + roasted potatoes + Caesar salad

Tuesday Steady Cardio Stairs Workout ›

Warm-up

5 min walk → light jog
Leg swings 10 each side

Workout

20 min on stairs — up = run, down = walk
As many sets as possible
5 min cool-down walk

Coach's Note

Great when no track or trail available.

Meals

Lunch

Ground beef tacos in lettuce

Dinner

Steak + roasted veggies + rice

Wednesday Pull + Legs Classic 5-Round Circuit ›

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 rounds (rest 60-90s):
8 pull-ups (or 15 inverted rows)
25 air squats
20 alternating lunges
15 jump squats
Finisher:
50 burpees for time

Coach's Note

No bar? Use a sturdy table for inverted rows.

Meals

Lunch

Ground beef + sautéed veggies over jasmine rice

Dinner

Pork tenderloin + roasted sweet potato + sautéed spinach

Friday Full Body AMRAP Mini-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

Half-scale Murph. Solid Friday test.

Meals

Lunch

Ground beef + rice + roasted veggies

Dinner

Pork chops + mashed cauliflower + asparagus

Saturday Hero WOD Ish's Gauntlet ›

Warm-up

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

Workout

6 stations × 3 rounds (2 min max reps at each, 30s transition):
Station 1: push-ups
Station 2: air squats
Station 3: sit-ups
Station 4: burpees
Station 5: mountain climbers
Station 6: plank hold seconds
Total: 36 min of work + transitions

Coach's Note

Pace each station — first round should not be max effort.

Meals

Lunch

Ground beef + rice + sautéed kale

Dinner

Steak + roasted potatoes + green salad