Mobility & Prehab
400 Meter Nasal Breathing Only Jog
Over/Under Barbell x 60 seconds (30 seconds in each direction)
200 Meter Nasal Breathing Only Jog
90/90 Hip Rotations x 5 reps
followed by …
Two sets of:
100’ft Seconds Bearhug Sandbag Carry
Weighted or Unweighted Speed Skaters x 10 reps
Unweighted or Medball Single Leg Bound x 3 reps per side
Box Jump x 5 reps (land as quietly as possible without letting knees cave in)
Warm-Up
One set of:
500 Meter Row or 1,000 Meter Bike Erg
60 seconds 90/90 Hip Rotations
60 seconds Frog Flags
and then …
10 Empty Barbell Back Squats
5 Back Squat @ 45% of 1-RM
5 Back Squats @ 55% 1-RM
A.
Back Squat
Set 1: 5 reps @ 65-70%
Set 2: 3 reps @ 70-75%
Set 3: 1 rep @ 75-80%
Rest 2-3 minutes
Every two minutes, for 6 minutes (3 sets):
Back Squat x 1 rep @ 85-90%
B.
35-54:
Every 2 minutes, for 30 minutes (5 sets) of:
Station 1: 25/15 Calorie Row
Station 2: 15/10 Calorie Assault / Echo Bike + 5 Wall Walks
Station 3: 16 Single Arm Overhead Walking Kettlebell Lunges (24/16kg; 8 reps per arm)
55+:
Every 2 minutes, for 30 minutes (5 sets) of:
Station 1: 22/12 Calorie Row
Station 2: 15/10 Calorie Assault / Echo Bike + 5 Wall Walks
Station 3: 16 Single Arm Overhead Walking Kettlebell Lunges (16/12kg; 8 reps per arm)
If you can not perform the kettlebell overhead walking lunges with proper positioning please substitute the movement for single arm front rack lunges.
Athlete Notes:
Time to get your cardio on. Move through this workout at a consistent pace, something that allows you at least 30 seconds or rest between each interval.
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Running Option
At the 0:00 mark perform…
5 Minute Warm Up Jog
When the clock reaches 5:00, perform…
Six rounds of:
4 minute Jog @ 70% of Max Heart Rate
1 minute Run @ 1 Mile PR Pace
When the clock reaches 45:00, perform…
5-10 Minute Cool Down Jog
We performed this on week 1, January 8th