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Daily Workout

Physical preparedness is a core principle of Innis, so we incorporate daily exercise centering around functional fitness into our lives.

So, in this archive, you will find the daily programming that helps us pursue this goal. Feel free to steal them and use them for yourself.

If you find the routines difficult or cannot perform them for some reason, you should scale the reps, weights, and exercises to fit your circumstances.

Remember,  the authors and their compadres are performing the workouts, so you’re not alone in the grind.

10-minute Warm-up

  • 3 Rounds
    • 10 Air squats
    • 10 Push-Ups
    • 10 Sit-ups
    • 10 Jumping Jacks

5 rounds of (15 minutes)

  • 5 Deadlifts (increase weight each round)

20 Min AMRAP

  • 15 KB Swings (53lb/35lb)
  • 20 Wall Balls (20lb/14lb)
  • 25 Sit-ups
  • 30 Single Unders Jump Rope
Tags:

10-minute Warm-up


20-minute AMRAP

  • 30 knees-to-waist
  • 800/1000m Row
Tags:

2 rounds for time

  • 800m Run
  • 5 rounds of Cindy
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats

Cardio Round-Up

Alt EMOM: 50 seconds of work and 10 seconds of transition.
Do this until 300 cals are reached on each machine.

  • Air Runner
  • Rest
  • Ski Erg
  • Assault Bike
  • Rower
  • C2 Bike

Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up.
Once a machine is eliminated, use the station for extra rest.

The group goal is 26 rounds or an average of 12 cal/machine a minute.

Tags:

3 round Warm-up

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Light/Half Incredible Hulk (10-minute AMRAP)

  • 5 Deadlifts (95/65)
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

2-minute Rest


10-minute Zone 2 Row

  • Row at a very comfortable Pace

Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

  • bicycle crunches
  • Plank
Tags:

3 round Warm-up

  • 10 Air Squats
  • 10 Push-Ups
  • 10 Sit-Ups

3 Round of Strength

  • 15 Kettlebell Swings. (Pick your weight)
  • 12 Deadlifts
  • 9 Goblet Squats

3 Rounds Cardio Intervals

  • 3 minutes on Assault Bike (36/30 cal goal)
  • 1 Minute rest between

Core Tabata (4 rounds 20 seconds work, 10 seconds rest) Alternate

  • sit-ups
  • leg raises
Tags:

5-Minute Warm-Up


30-minute AMRAP

  • 800m Runs at a comfortable pace
  • 1500m C2 Bike (2:00 – 2:15 recovery pace) or walk a 200m
Tags:

Chipper for Time (45 min cap)

  • 100 cal c2 Bike
  • 5 pull-ups
  • 90 Step-ups (20″ Box)
  • 5 pulls-up
  • 80 Wall Balls (20/14)
  • 5 pull-ups
  • 70 cal Row
  • 5 pull-ups
  • 60 Lunges
  • 5 pull-ups
  • 50 Push-ups
  • 5 pull-ups
  • 40 cal Assault Bike
  • 5 pull-ups
  • 30 cleans (135/95)
  • 5 pull-ups
  • 20 Ski Erg
  • 5 pull-ups
  • 10 Heavy Med Ball to Shoulder (100/80)
  • 5 Pulls-ups

Pick the order, but all reps must be completed before moving to the next exercise.