2,000m ROW (smooth pace)
“5 by 5”
Every :30 for 10min:
5 Push-UPs
5 Curls
10.02.2025
10.01.2025
Thursday
10 Rounds of:
:30sec 25m Shuttle Run
:30sec Rest
10 Rounds for TIME:
200m Sprint
50m Farmers Carry (Loads TBD)
You can’t treat mobility, strength, sleep, stress, and recovery as separate buckets - they’re linked. Push too hard on one without paying attention to the others and the whole thing tips over. The upside is that the opposite is also true: get the basics like sleep and daily movement in place, and the ripple effects are huge. The takeaway? Instead of chasing isolated fixes, look for leverage points in your own health system. Where can a small, consistent shift like walking more, doing five minutes of mobility, or protecting your sleep cascade into everything else? That’s systems thinking in action.
9.30.2025
9.29.2025
Tuesday
WORKOUT SPEAK OUT
USCG Resilience in Motion:
Connected Through Strength
AMRAP in 20min of:
14 Squats
14 Push-UPs
14 Lunges
14 Jumping Jacks
14 Mt. Climbers
In 2023, 523 service members across the Department of Defense died by suicide, and an additional 18 veterans were lost to suicide per day. This data shows that military members are more likely to die by suicide than in combat (Boston University, 2024). Last year, the Coast Guard lost 14 of our own shipmates.
Every loss is deeply personal to families and friends, yet the ripple effect spreads through our service, units, and our shipmates. By standing shoulder-to-shoulder in awareness, remembrance, and action, we remind each other that connection is stronger than isolation.
This workout is more than reps. It's connection with purpose. epush together, remember together, and we honor their memory, together.
9.28.2025
Monday
AMRAP in 10min of:
- 3 Clean-and-Jerks
- 3 Toes-to-Bars
- 6 Clean-and-Jerks
- 6 Toes-to-Bars
- 9 Clean-and-Jerks
- 9 Toes-to-Bars
- 12 Clean-and-Jerks
- 12 Toes-to-Bars
RX= 135/95
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