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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.

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5-Minute Warm-Up


3 Rounds ( 5-min AMRAP – 1 Minute Rest)

  • 3 Pull-ups
  • 5 KB/DB Squat (35s/25s)
  • 8 KB/DB Push Presses
  • 13 Wall Balls (20/14)

6 Rounds (clock set at 12 x 1-minute intervals with 10-second rest)

  • 1-minute High-Intensity C2 Bike (sub 1:50 / 2:00 per 1000 pace)
  • 10-second transition
  • 30-second Assault Bike Active Recovery (between 30 – 50 rpm)
  • 30-second Full Recover
  • 10-second transition

3 Rounds (clock set at 6 x 30-second intervals with 8-second rest)

  • 30 seconds of Walls Balls (20/14)
  • 8 second transition
  • 30 seconds of bicycle crunches
  • 8 second transition
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10-minute Warm-up


4 Rounds (3-minute AMRAP: 1-minute Rest)

  • 200m Run
  • 15 jump ropes, plates jumps, or jumping jacks
  • 10 Mountain Climbers (Each Leg)

3 Rounds (5-minute AMRAP: 1-minute Rest)

  • 10 push-ups
  • 15 Sit-ups
  • 20 lunges (10 each leg)
  • 25 Air Squats

Core Alt Tabata

  • Russian Twists
  • Leg Raises

10 minute Warm-up


10 min EMOM

  • Odd Minutes: 5 Front Squats. (95/65)
  • Even Minutes: 8 Push Presses (95/65)

12 Minute AMRAP

  • 10 burpees
  • 15 box jumps
  • 20 KB Swings (35/25)

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5 minute Warm-up


5 rounds

  • 5 Deadlifts (increase weight each round)
  • 10 Hand Release Push-ups

3 Rounds (partner)

  • 10 Cleans (135/95)
  • 20 Cal Row

Rest for 5 minutes. Repeat.



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.

10 min Warm Up


18min of Olympic Lifting (clock set on 12 rounds of 1.5min)

  • You pick the lift and the rep structure

For Time

  • 21, 15, 9 C2 Bike
  • 9, 6, 3 Heavy Med Ball over Shoulder. (150/100)
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10 min Warm Up


5 Rounds for time

  • 1000m C2 Bike or .7 miles on Assault Bike
  • 30 Air Squats
  • 20 Sit-ups
  • 10 Push-ups
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10 min Warm Up


20 min AMRAP

  • 300m
  • 5 pull-ups
  • 8 KB Push Press (35s/25s)
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10 min Warm Up


Back Squat

  • 2 x 5 (45/35)
  • 1 x 5 (95/65)
  • 1 x 3 (135/95)
  • 1 x 2 (165/115)
  • 3 x 5 (195/135)

10 Rounds For Time (25 min Cap)

  • 15 cal Row
  • 15 Wall Balls (20/14)