Warm-Up 3 rounds 5/5 Side lunges 10 Air squats 10 High kicks 5 Pull-ups 200m Run Run: 75sec repeats, rest 75sec, perform until pace or form deteriorates *Recommended range 4 – 12 interval sets *Set based on level of energy and upcoming race goals. Shorter races, more faster intervals, longer races fewer. Cooldown: 5:00 easy [...]
Warm-Up: 2 rounds :30 ankle rolls per foot 10 upward dog to inch worms 5 Burpees 10 Supermans OCR Strength: Back Squat Warm Up as follows off of 2RM 5 @ 55% 5 @ 65% 3 @ 75% then 5 x 3 @ 85% of 2 RM on the 2 minute OCR WOD: 4 rounds [...]
REST DAY - Play, mobility, just chill and have fun Rest Day Recovery
Warm-Up 2 Sets 10 Scap pull downs 5/5 Alternating pigeon 10 Over/under arm swings Run: 10 miles, Tempo @ 20-25seconds slower than 10K TT pace / mile Recovery: Low Back and Legs
Warm-Up: :20 Seated arm pumps Thoracic flow x 2 Sets OCR STRENGTH: Box Back Squat 10 sets of 2 @ 65 % of 1 RM EMOM OCR WOD: 3 Rounds for time of: 20 Toes to Bar 10 Front Squats 95/65# 100m Sprint *8min time cap *Fast on the squats picking a weight you can [...]
Warm-Up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs then 5:00 Of related tissue work, then 3 Sets of 10/10 Front to back leg kicks :30 Skin the cat floor stretch Run: Hill repeats, :30 work / :90 rest and descend, treadmill use 7% grade or more, [...]
Warm-Up: 10/10 PVC figure 8's 10 PVC Good mornings 5 Inchworms 3/3 Hip opener x 2 Sets, then 1:00 jump rope OCR STRENGTH: Heavy Push Press 4 x 2 @ 90% of 1RM Warm Up Sets: 5 @ 60% 5 @ 70% 3 @ 80% OCR WOD: 4x AMRAP in 3:00 / Rest 1:00 of: [...]
Warm-Up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Run: 800m repeats, recovery jog 400m, perform until pace deteriorates *Recommended range 4 – 12 interval sets *Let heart rate drop and focus on form during recovery Cooldown: 6:00 easy pace run Recovery: Low Back [...]
Warm-Up: 4x 6 push-ups 12 ring rows :30secs double under practice OCR STRENGTH: 1 rep max deadlift Then Deadlift 3 – 2 – 2 – 1 – 1 *Aim 2-3 warm up sets *Start set of 3 @ 80% of 1RM OCR WOD: 20:00 AMRAP 5 Pull ups 10 Push ups 15 Air squats OCR [...]
REST DAY - Yoga, hike, fun with family/friends, play Rest Day Recovery
Warm-Up: 3 Sets 10 Over under with arms 10 Touch downs 3 Wall walk to handstand 200m run OCR Strength: Weighted Pull-up, build up to a single 1RM OCR WOD: 3 Rounds for time of: 400m Run 21 RKB Swings 53/35# 12 Pull-ups *12min time cap OCR Challenge: Double Unders 5 minutes to obtain max [...]
Warm-Up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch OCR STRENGTH: Floor Press EMOM for 10minutes of: 2 Floor Press @ 65% of 1 RM OCR WOD: For Time 600m Row 15 Thrusters 135/95# 400m Row 12 Thrusters 135/95# 200m Row 9 Thrusters 135/95# *10 [...]
