Warm-Up: 3 Sets 20 Air squats 10/10 Walking lunge with twist :60 Sec jump rope OCR Strength: Back Squat: 20 min to a find your 2 RM Warm up as follows: 5 @ 55% 4 @ 65% 3 @75% 2 @85% OCR WOD: Tabata 8 x :20 Work / :10 Rest 8 rounds of each movement: Alternating [...]
Today is a rest day for the program! Recovery: Rest Day Recovery
Warm-Up 5:00 of shoulder, lat, and trap tissue work then 2 Sets of: :20 Seated arm pumps 10/10 Single leg hip thrusts Thoracic warm-up Run: 1 x (2mile – 1mile – 800m), rest (4:00 – 3:00 – 2:00) *Work intervals 85% of Time trial pace *At the end of the work effort perform 25-20-15 respectively [...]
Warm-Up: 5:00 of related tissue work, then 1 round of: 1/2 mile run at 60-70% pace 10/10 Lunge/twist 10/10 High kicks 10/10 Pike ups 15 Kip swings shoulders only OCR STRENGTH: Front Squats 3 rounds of :30 Max FS @ 60% of 1 RM, Rest 2:30 OCR WOD: Buy In: 100 Double Unders Then, 5 [...]
Warm-Up: :20/:20 Couch stretch 10/10 Front to back leg kicks 5 Inchworm push-ups x 3 Sets OCR Strength: Push Press 4 x 2 @ 90% of 1RM Warm-Up 5 @ 60% 4 @ 70% 3 @ 75% 2 @ 80% 1 @ 85% OCR WOD: For Time 1500m Row 15 Bench Press Bodyweight 1000m Row [...]
Warm-Up: :20/:20 Couch stretch 10/10 Front to back leg kicks 5 Inchworm push-ups x 3 Sets OCR Strength: Push Press 4 x 2 @ 90% of 1RM Warm-Up 5 @ 60% 4 @ 70% 3 @ 75% 2 @ 80% 1 @ 85% OCR WOD: For Time 1500m Row 15 Bench Press Bodyweight 1000m Row [...]
Warm-Up: 2 rounds: 250m row, 5 4-Point squats. 10 Air Squats. 10 PVC pass throughs. 10 spider man push-ups, 5 pull-ups Run: :15 hill sprints, rest/descend :45, perform until pace or form deteriorates, alternate odd even with and without 25# sandbag *Hold distance and intensity Repeat for a total of 16 reps for all distances [...]
REST DAY - Yoga and mobility Rest Day Recovery
Warm-Up: 2 Rounds: :30 Over/under arm swings 3 x Upward /down dog 10 Kip swings with hips 10 Sit-ups 5 Burpees OCR Strength: Box Back Squat Heavy 2 rep max, not looking to set a new one. 2-2-2-2-2 *WU up with 3-5 sets at lighter loads *Start 5 x 2 around 75-80% of 1RM and build [...]
Warm-Up: 200 Row or run 10/10 Ankle roll outs 10 PVC overhead squats 10/10 High kicks x 3 Run: 15K @ 85% of 10K TT Every 10 minutes complete 10 burpees Recovery: Shoulders and Hamstrings
Warm-Up: 10/10 Plank lunge 10/10 Alternating pigeon 10/10 Alternating v-ups 10 Touchdowns x 2 Sets OCR STRENGTH: Deadlift 3 rounds of :30 Max @ 55% of Deadlift 2RM Rest 2:30 between rounds *Focus on speed and perfect form! OCR WOD: 60m OH Plate Walking Lunges 45/35 30 Chest 2 Bar Pull-ups 40m OH Plate Walking [...]
Warm-Up 5/5 PVC figure 8's 15 Kip swings 20 Second ring pec stretch 5/5 Alternating lateral lunge x 3 Sets Run: 3:00 repeats, rest 2:00, perform until pace or form deteriorates *Recommended range 4 – 10 interval sets *Set based on level of energy and upcoming race goals. Shorter races, few fast intervals, longer races [...]
