No Time = You Are Weak

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Yea yea yea. You couldn’t train because you had to work, didn’t get enough sleep, have to do laundry, had to pet your dog, had to pick up the kids, watched who got the rose, whatever.  That’s fine.  I don’t need to hear why you didn’t train.  You didn’t train.  So, you didn’t get stronger or more fit.  Weak.  

Here’s a few 10-min sessions to get ‘er done.   

10-min Bike AMDAP
Ride as many miles in 10min as you can.  This is a nice suffer fest that will leave you drenched in sweat while you question existence.  A good goal is to see if you can cover 3.5 miles.
 
The 1800
Run 800m
Row 1000m
(Cap this to 10min, record your row distance if you hit the time cap)
 
The Dueling 4-min AMRAPs
4-min AMRAP of 4’s (a good goal for each is to get 6+ rds on each)
A.
4 Shoulder to OH 65/95#
4 Power Clean 65/95#
4 Goblet Squats 35/53# KB
rest 2min
B.
4-min 
4 KB Swings 35/53#
4 Box Jumps 20/24
4 Burpees
 
The Strength Combine
2-min as many reps as possible – Bench Press at .60/.80x BW
rest 1min
2-min as many reps as possible – Pull-ups
rest 1min
2-min as many reps as possible – Broad jumps at a distance of 5 ft.
rest 1min
1-min as many reps as possible – Full sit-ups

Fitness Truth