SAMPLE WORKOUTS
60-Minute AMRAP (As Many Rounds As Possible):
800-Meter Run
25 Pull-ups (Scale: Inverted Rows)
25 Dumbbell Thrusters (M: up to 45# DBs / F: up to 30# DBs)
25 Burpees
For Time:
1-Mile Run
…then:
4 Rounds:
15 Manmakers (M: up to 45# DBs / F: up to 30# DBs)
15 Dumbbell Curtis Ps (Same weight)
15 Box Jumps (M: up to 24” / F: up to 20”)
…then:
1-mile Run
EnduraStrong
EnduraStrong is a training regimen designed to enhance one’s stamina and strength-endurance; think of it as military-grade fitness, with the goal of creating an athletically-built physique.
Through structured training consisting of weight-bearing, bodyweight, and conventional conditioning-based exercises such as running, the program challenges the whole body for extended periods of time. While the workouts are not easy, they are worth it. Through the maximizing of one’s overall work capacity, EnduraStong is designed to improve your physical health and mental resolve. And it is hoped that you take the strength gains from these workouts and use them in every day life.
Warning: EnduraStrong workouts will test your resolve; they will challenge your body and your mind. You cannot haphazardly stroll into these workouts; they will humble you if they’re not taken seriously. You cannot “show up” and expect to excel; they demand preparation, as well as bodily and mental toughness. For those on the fence: there is a built-in “on ramp” to better prepare you for the demands to come.
How Far Can You Go In 60 Minutes:
2 Burpees
2 Dumbbell Ground-to-Overheads (M: up to 50# DBs / F: up to 35# DBs)
2 Pull-ups (Scale: Inverted Rows)
4 Burpees
4 Dumbbell Ground-to-Overheads
4 Pull-ups (Scale: Inverted Rows)
6 Burpees
6 Dumbbell Ground-to-Overheads
6 Pull-ups (Scale: Inverted Rows)
…and so on and so forth, adding two reps to each exercise per round, until the round of 20-20-20 is complete. If you finish before the 60-minute mark, Run for distance with the remainder of the time.