Run
Find a pace that is comfortable and maintain that throughout. Try to keep stopping and resting to a minimum.

Options: perform on Bike/Rower —> adjust duration to 1-2-3-4 min. —> walk/jog instead of run.
🤰 perform 1-2-3-4 min. of walking/baby carry.

Dips
Find an option that will challenge you. It should feel like you'd be able to complete at least the first 2 rounds unbroken.

Options: body between two chairs with feet off the ground, then on the ground —> body in front of a chair with legs straight, then bent (using more legs)
Equipment: chair(s), stool(s), or any elevated surface to support the body on.

Leg Raises
Find an option that will challenge you. It should feel like you'd be able to complete at least the first 2 rounds unbroken.

Options: bend the knees on the way up and down.
💪 perform one leg at a time instead of both, total reps.
🤰perform Standing Single-leg Lift.

Half Dragonflags
Find an option that will challenge you. It should feel like you'd be able to complete at least the first 2 rounds unbroken.

Options: perform with legs straight, legs not touching the ground at the bottom (only low back) --> perform with knees bent, fully relaxing legs/body on the ground at the bottom between each rep.
💪 bring legs up only as high as you can instead of level of the hands.
🤰 perform Standing Single-leg Lift (same as Leg Raise sub).

Box Jumps
Find an option that will grind through with minimal rest.

Options: lower height of surface —> perform Step-ups.
🤰perform Step-ups to a low height, about 3-6” below the knee.

Swings
Find an option that will grind through with minimal rest.

Options: adjust to 15-20 reps —> perform only to the level of the chest/eyes.
🤰perform Single-arm Swing, total reps.
Equipment: single weight like dumbbell, kettlebell, jug of water.

Inside Version Additional Options
- Adjust reps any and all reps to 15-20.
- Adjust to 20-min.
- Add in 1-min. rest after each round.

✅ Timer to run with.
✅ Something to use for dips.

✅ Coach's VA's Remember the Club Playlist