While everyone’s been lounging at the pool, sipping frozen drinks, and meeting up for leisurely morning strolls, we’ve been pissed off. If there’s one thing we associate with vacation, it’s getting pulled out away from the brutal workouts we crave. 


But good news—the season of margs and tanning is over, and punishing workout sessions are back. To celebrate, we built you 4 free lung-burning, leg-busting, mind-melting sessions.  Because this is our kind of vacation.


1. Pain-A Colada


AMRAP in 20 Min

  • 25 cal AssaultBike
  • 25 Kettlebell Swings (70/53)


This workout takes some serious coconuts. 

20 minutes of straight sigma grindset will bring you back to reality in a hurry. It's the perfect way to shock your summer bod back into work mode. Nothing fancy. Just keep moving.


2. Hawaii Can’t I Breathe


3 rounds for time:

  • 500m AssaultRower (sub: 1:50/2:10)
  • 3 min plank hold


Just like laying out on a beach, except you can't actually lay down... or breathe.

The Rx standard here is to keep all rows under the time limit and go unbroken on the plank. You may rest as long as you think you need after the plank in order to complete the next row successfully. Just keep in mind that the rest time is included in your score.


3. Fran-tastic Voyage


21-15-9 rep rounds for time:

  • AssaultBike Cals
  • Thrusters (115/85)
  • C2B pullups


A more cruise-worthy version of everyone's favorite girl. 

But don't let that fool you; each element also requires a greater minimum effort to complete. And of course, we added the devil's trike for a nice kick in the shins.

 

4. Aperol Sprints 


EMOM x 10 min

  • 100m AssaultRunner SPRINT!!!

      +

  • 100m AssaultRunner jog/walk


This suck-fest is gonna escalate quicker than an Italian happy hour (aperitivo? Unsure. We don’t do vacations).

The goal here is to run at 100% for the first 100m. This should give you enough time to jog/walk another 100m before the top of the minute.

If you don't complete all 200m in any round, rest/walk for 1 minute, and add a minute to the end of the workout, so you eventually complete 10 in total.

 

Looking to level up your home gym as grind season returns? Shop here. 

Posted by Anna Carpenter on

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