Warm-Up: 3 Sets 50 Meter Butt kicks 3 Wall Walks 50 meter High knees 1:00 Jog OCR WOD: For Time 3 Rounds of 400m Run 21 Russian KBS 70/53# 12 Strict Pull-Ups 1 - 15ft Rope Climb OCR Challenge: Buckets are your friend. 100m Bucket Carry 75/50# 200m Bucket Carry 60/40# 400m Bucket carry 50/35# [...]
Warm-up: 3 Sets 10 Air squats 10 Walking lunges (light) 10 PVC pass throughs 10 Touch downs 250 Meter row Run: 6 x :30 work / :20 rest, rest 3minutes after set, perform until pace or form deteriorates *Recommended range 1 – 5 sets depending on level of recovery and energy level. *Hold pace and intensity [...]
Warm-Up: 3 Sets 5 Push-ups 5 Wall balls, light 5 Ring dips :60 Single under or Double under practice OCR Strength: Front Squat: 20 minutes to a 4 RM *Warmup as follows: 5 @ 50% – 4 @ 60% – 3 @ 70% OCR WOD: 4 Rounds for time of: 3 Deadlifts @ 70% of [...]
Rest Day! - Yoga and mobility - 20min+ mobility around trouble areas. Rest Day Recovery
Warm-Up: 3 Sets 15 PVC Good mornings 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups OCR Endurance WOD: Run: 60min tempo @ 90% of 10K TT pace Cooldown: Ankle circles 10 x each direction each foot Mobility: Low Back, Hips and Hamstrings
Warm-Up: 10 Forward and backward Ape 10 Forward and backward Bear 10 Forward and backward Crab 1 minute of Butt kicks and high kicks within 5 min warm-up run OCR Strength: Deadlift: 3 Rounds of :30 Max Deadlift @ 65% of 1 RM, rest 2:30 between *Focus on speed and technique! OCR WOD: 21 – 15 [...]
Warm-Up: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Run: 4:00 repeats, rest 2:00, perform until pace or form deteriorates Short course 5-6 Medium Course 7-8 Long Course 10 Ultra Course 10 Based on your max [...]
Warm-Up: 5:00 of Shoulder and hip tissue work, then 3 Sets of 5/5 Alternating pigeon 10 PVC overhead squats Run: 400m repeats, rest 1:00 Short course 14 Medium course 12 Long Course 12 Ultra Course 10 based on your max race distance in next 60 days Mobility: Hips and Hamstrings
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: 3 Sets 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m Butt kicker 50m High knees :60 Jump rope Run: 4:00 repeats, rest 2:00, perform until pace or form deteriorates Short course 5-6 Medium Course 7-8 Long Course 10 Ultra Course 10 Based on your max [...]
Warm-Up: 5:00 of Shoulder and hip tissue work, then 3 Sets of 5/5 Alternating pigeon 10 PVC overhead squats Run: 400m repeats, rest 1:00 Short course 14 Medium course 12 Long Course 12 Ultra Course 10 based on your max race distance in next 60 days Mobility: Hips and Hamstrings
