Workout 10 · Strength under fatigue
Athletic Bodyweight Conditioning
Combine bodyweight strength, trunk stability and controlled conditioning while keeping technique consistent.
How to run it
Complete 4 rounds. Work for 35 seconds and transition for 25 seconds at each station. Rest 90 seconds between rounds.
Warm-up
- Fast march — 60 sec
- Lateral shuffle step — 30 sec
- Squat with reach — 8 reps
- Plank walkout — 4 reps
Main workout
Open each exercise for coaching notes and the demonstration video where available.
01Wall Walk Bodyweight Squat
35 sec
Move briskly but keep every landing and squat quiet.
Stationary squat or reduce work to 25 seconds.
02Bear Hold
35 sec
Use a strong hover; add slow shoulder taps only when the torso remains stable.
15–20 second hold, then rest.
03Step-Up to Knee Drive
35 sec alternating
Plant the whole foot on a stable box, drive up through that leg and lift the opposite knee to hip height. Pause briefly at the top.
Use a lower step and lightly touch the free foot down at the top.
04Side Plank from Forearm
20 sec per side
Use a staggered stance if needed and keep the hips tall.
Forearm side plank from knees.
05Lateral Shuffle
35 sec
From an athletic stance, shuffle side to side at a pace you can sustain without your feet clicking together.
Slow to a lateral step and take smaller steps.
06Lower Body Only Deadbug
6 per side
Use a controlled floor drill to reset trunk position between harder rounds.
Heel taps.
Finish
Cool down with 3–5 minutes of easy walking. Stop the conditioning set if speed begins to replace control.