At-Home Workout (No Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run
20 Box Step-Ups or Alternating Curtsy Squats
10 Single-Leg Hip Bridges (Left)
10 Single-Leg Hip Bridges (Right)
Rest 30 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
Today’s intention is to perform a longer workout with consistent paces. The 30 second rest periods will allow your legs a bit of time to recover, and hopefully allow you to maintain your pacing each round. This is a perfect session to practice nasal-only breathing. If you’re unable to maintain nasal-only breathing during the movements, such as kettlebell swings, then at least try to immediately revert back to nasal-only breathing during the 30-second rest periods.
At-Home Workout (Limited Equipment)
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
Complete as many rounds and reps possible in 25 minutes of:
400 Meter Run
20 Box Step-Ups
30 Kettlebell Swings
Rest 30 seconds
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Coaches Note:
Today’s intention is to perform a longer workout with consistent paces. The 30 second rest periods will allow your legs a bit of time to recover, and hopefully allow you to maintain your pacing each round. This is a perfect session to practice nasal-only breathing. If you’re unable to maintain nasal-only breathing during the movements, such as kettlebell swings, then at least try to immediately revert back to nasal-only breathing during the 30-second rest periods.
Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
25 Meter Catch-Up Drill (with Finis Snorkel if possible)
Rest 10-15 seconds
followed by…
Four sets of:
50 Meter Thumb to Thigh (with Finis Snorkel if possible)
Rest 15-20 seconds
followed by…
Four sets of:
25 Meter 1/2 Length with Closed Fist + 1/2 Regular
Rest 10-15 seconds
III.
Four sets of:
100 Meters
Rest 30 seconds
followed by…
100 Meter Pull
followed by…
100 Meters @ 50% – count your strokes
(focus on long, even strokes)
followed by…
100 Meter Kick (with zoomers if possible)
followed by…
Four sets of:
50 Meters – Drill of Your Choice (with Finis snorkel if possible)
Rest 20-30 seconds
followed by…
200 Meter Warm Down
B.
Mobility and Maintenance
* Choose 1-2Â Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), contrast baths, salt baths, castor oil packs, etc….
D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
PM session: 10 km walk and mobility.
AM session: maybe some bike erg intervals, and more mobility/stability excersises.
Well that’s a long walk!