My Covid-19 Training Routine

Over the past 3-4 years, the core of my training has centered around barbells, typically with some sort of undulating or linear progressions like a 5×5 or Wendler 5/3/1. Given that the gym is out of the question, while we are on quarantine, combined with the fact that we are preparing for a new baby, I just can’t build a home gym with barbells right now. I have fallen back to a training program that focuses on Calisthenics and pulls from the GoRuck training I did in 2019.

1. Workout A: Focus on upper body. Typically done on Monday. Most of 1-5 can be done outside on warm days.
   1. 24 minute run to warm up
   2. 3×10 push-ups
   3. 3×8 push-ups with 40 lbs backpack
   4. 3×20 flutter kicks holding 40 lbs pack
   5. 3×20 sit-ups
   6. 3×5 Australian pull-ups with Perfect Pull-up bar unlatched
   7. 3×5 regular pull-ups
2. Workout B: Focus on lower body. Typically done on Wednesday:
   1. .45 miles with 40 lbs pack
   2. .45 miles with 40lbs pack and 10 lbs kettlebell in one hand (alternating)
   3. .45 miles with 40 lbs pack and 50 lbs Jerry Can full of water
   4. .45 miles with 40 lbs pack and 60 lbs sandbag
   5. TBD .45 miles with 40 lbs pack and 120 lbs sandbag
   6. 3×10 kettlebell swings with 25 lbs
   7. 3×10 kettlebell swings with 35 lbs
   8. 3×20 one handed kettlebell swings with 35lbs (10 per arm)
3. Workout C: Focus on upper body. Typically done on Monday. Most of 1-5 can be done outside on warm days.
   1. 24 minute run
   2. 3×10 push-ups
   3. 3×8 push-ups with 40 lbs backpack on
   4. 3×20 flutter kicks holding 40 lbs pack
   5. 3×20 sit-ups
   6. 3×12 reverse rows with 25 lbs kettlebell
   7. 3×12 reverse rows with 35 lbs kettlebell

Some Shortcomings

• I’m coming back from being sick for about 3 weeks of March 2020, probably had Covid-19 (will find out when antibody testing becomes available)
  • I want to work up to sets of 5 to increase volume
  • I want to increase weight linearly, will use pack weight
• I want to add some jump rope back in
• I am limited to 35 lbs kettlebells because that’s all I have. I really wish I had 45 lbs, 55 lbs, and 65 lbs kettlebells
• I want to build back up to carrying the 120 lbs sandbag on leg day