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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.

5 min Warm-up

  • Stretching

Strength

16 Min E2MOM

  • 5 x trap bar deadlifts
  • 6 x high knee box step-ups

Conditioning

20 min ALT EMOM

  • 5 x Bulgarian Jumping Split Squats (Each Leg)
  • 2 x 45ft – Half-Body Weight Sled Push
  • 8 x GHD Sit-ups
  • :20 Max C2 Bike Sprint (100+ RPM)

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

5 min Warm-up

  • Running Warm-up

Conditioning

20 min E4MOM

  • 1:30min Assault Runner Max Cals or C2 Bike Max Cals
  • 2:30 min Rest

5 min Rest

15 min E5MOM

  • 4 min Max AB Cals (goal 56/45+ cal / round)
  • 1 min Rest

Warm-up

  • Stretching

Conditioning

21 min Recovery

Alternate Between

  • C2 Rower
  • C2 Bike

Every 3 minutes

  • 5 x Bent Over Rows (2 x 35/25 kbs)
  • 5 x Face Pulls w/ 100lb Band

8 min Warm-up

  • Squat Therapy
  • Shoulder Warm-up
  • Warm-Up Cluster

Strength

10 min E2MOM

  • 5 x Clusters (135 / 95)

Conditioning

5 Rounds For Time (15min Cap)

  • 250m Row
  • 2 Rounds of Light DT (115 / 85)
    • 12 deadlifts
    • 9 Hang Cleans
    • 6 Push Presses
Tags:

Alt Tabata Warm-up

  • Bar Hollow Body
  • Sit-up / V-ups
  • Light Sled Push
  • Handstand Hold

Conditioning

15 min E90S

  • 45ft Sled Pull (Body Weight +)
  • 4 Box Jumps Overs
  • 6 GHD Sit-ups

5 min Rest

15 min E90S

  • 45ft Sled Push (Body Weight+)
  • 4 Box Jump Overs
  • 6 Toes-To-Bar

8 min Warm-up

2 rounds Squat Therapy

  • Ankle Mobility

Strength

20 min E2MOM

  • 3 – 5 Back Squats (increase weight each round)
  • 3 – 5 Strict Pull-Ups

example: 45, 95, 135, 185, 225, 255, 275, 3 x 315

Conditioning

12 min AMRAP

  • 5 pull-ups
  • 10 Hand Stand Shoulder Taps
  • 10 Weighted Lunges (2 x 35kb / 25kb)
Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!

Tags:

REST DAY

Everybody needs a day of rest. Enjoy it!