Warm-Up: 3 Sets 10 Air Squat 10 Jumping jacks 10 Burpees OCR Strength Weighted Pull-ups using a weight belt, vest etc workup to a single rep max strict pull-up. Keep head in neutral position. Do not reach for the bar with the chin. OCR WOD: 4 Rounds for time of: 400m Run 20 Ring pushups, [...]
Warm-Up: 10:00 - Run Warm-up include high knees, butt kickers, walking lunges and side crossovers Then 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Run: 1 mile, rest 3 minutes between repeats, then 1000m, rest 3 minutes complete mile repeats before moving to 1000m repeats. Same number [...]
Warm-Up: 10:00 - Run Warm-up include high knees, butt kickers, walking lunges and side crossovers Then 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Run: 1 mile, rest 3 minutes between repeats, then 1000m, rest 3 minutes complete mile repeats before moving to 1000m repeats. Same number [...]
Today is a rest day for the program! Rest Day Recovery
Warm up: 7:00 - Easy run add in skills and drills of choice, high skip and cross overs Swim 50 Meters (slow) Then 3 Sets of 10/10 Flutter kicks 10 Over and Under arm swings Workout: Timed Trail Run *All out effort *Trail preferred Pick a trail you can repeat in the future to gauge [...]
Warm-Up: 10 Push-ups :30 Sec dead hang off pull-up bar 3 Wall walks x 3 OCR Strength: Bench Press @ 60% of 1 Rep Max 5 set of Max Reps in 15 sec going every 2 minutes 1 warm-up set of 10 with barbell only OCR WOD: For Time 20-15-10-15-20 of: Double-unders or singles x [...]
REST DAY - Yoga, Rock Climbing, Rest Day Recovery, Have Fun!
Warm-Up: Set up stations for below, doing 5 reps at each station during set-up preceded by a 400m warm-up run. OCR WOD: Tough Training Standard #3 800m Run 50 Box Jumps (24/20) 50 Pull-Ups, any style 50 Russian KBS (53/35#) 50 Walking Lunge Steps, unweighted 50 Knees to Elbows 800m Run 50 Push Ups 50 [...]
Warm up: 7:00 - Easy run 2 Sets 10/10 Ankle roll outs 10/10 PVC leg swings 10/10 Hip circles :20-:30 Inverted hollow hold Workout: Run: :40sec hill sprint @ 7% grade, 2:00 rest/descend, perform until form/pace deteriorates Recommended repeats Short course 7-8 Medium course 6-7 Long Course 5-6 Ultra Course 5-6 based on your max race distance in next [...]
Warm-Up: 10 Air squats with a 3 sec hold at bottom 10 Touch downs 10 Arm over/unders 50m of butt kickers round one, 50m high knees round 2, 50m high skipping round 3 :60 sec of single jump rope x 3 OCR Strength: Back Squat 5 sets of 3 reps working, all 5 sets are [...]
REST DAY - Yoga, Rock Climbing, Mobility, Have Fun! Rest Day Recovery
Warm-Up: 3 Sets 10 Wall facing air squats 40m crab walk 5 box jumps 40m bear crawl 5 pull-ups OCR Strength: Hang Power Clean Every minute on the minute for 8 minutes of: 2 HPC @ 60 % of 1 Rep Max *this should be light, work on technique OCR WOD: 6 Rounds for time [...]
