Stuck at home, gym closed, or on the road and can’t get access to your normal equipment? Follow the videos and plan below (and head here for the accompanying guide) for a full five-day routine to keep things sharp while you’re away from your regularly scheduled program.

This is a bodyweight and one-piece-of-equipment program for a triathlete or endurance athlete who needs to do strength work from home. The best program for any athlete is one designed according to his or her individual needs, but sometimes you need a program that will be good enough for the circumstances at hand. This is a performance program that can be done at home, with only a backpack loaded with 5 to 30 pounds, depending on the athlete’s ability.