Sample Workouts – Page 4

Obstacle Race Trial Day 6
Sample Workouts

Obstacle Race Trial Day 6

By David Celmins|2023-04-26T20:48:24+00:00April 28th, 2019|Sample Workouts|

Warm-up: 2 x 100 run in place jump rope 5:00 - Easy run add in skills and drills of choice, high skip and carioca Run: 10K 80% Race Pace, trail preferred Cooldown 4:00 easy pace Recovery: Quads, Hips and Hamstrings

Obstacle Race Trial Day 5
Sample Workouts

Obstacle Race Trial Day 5

By David Celmins|2023-04-26T20:38:58+00:00April 28th, 2019|Sample Workouts|

Warm-up: 3 Sets 8 Touchdowns 8 Pull-ups 8 Hollow rocks :30 run in place jump ropes then 400m run Strength: 1 Rep Max Weighted Pull-Up 5-5-3-3-1-1-1 progressively adding weight until max OCR WOD:For Time 50 Wall ball sit-ups 20/14# 1 mile Run 4:00 Accumulated Hollow Rock 1 mile Run 50 Wall ball sit-ups 20/14# Cooldown: [...]

Obstacle Race Trial Day 4
Sample Workouts

Obstacle Race Trial Day 4

By David Celmins|2019-04-28T20:35:19+00:00April 28th, 2019|Sample Workouts|

Warm-up: 2 x 100 run in place jump rope 5:00 - Easy run add in skills and drills of choice, high skip and cross overs Run: sprint :20, rest or recovery jog :60 between each interval, perform until pace or form deteriorates *Recommended range 8 – 20 repeats *Hold distance Strength: 10/10 Kettlebell pull throughs [...]

Obstacle Race Trial Day 3
Sample Workouts

Obstacle Race Trial Day 3

By David Celmins|2023-04-26T20:37:24+00:00April 28th, 2019|Sample Workouts|

Warm-up 3 Sets 12 Air squats 12 KB/DB Deadllifts, light 12 KB gobelet squats, light 6 Box jumps Strength: Front Squat: 20 minutes to find a 2RM *Warm up to 70% of 1 RM OCR WOD: 4 rounds for time of: 5 Deadlifts @ 80% of 2 RM 10 Burpee Box Jumps 24/20 *Resetting every [...]

Obstacle Race Trial Day 2
Sample Workouts

Obstacle Race Trial Day 2

By David Celmins|2019-04-28T20:34:33+00:00April 28th, 2019|Sample Workouts|

Warm-up: 2 x 100 run, rest 1:1 5:00 - Easy run add in skills and drills of choice, and high kicks and Carioca Run: 3 – 6 x (1200m – 1000m), rest for 1/2 the time it takes on each interval, perform until pace or form deteriorates *Hold pace with 5-7seconds on each split *Example [...]

Obstacle Race Trial Day 1
Sample Workouts

Obstacle Race Trial Day 1

By David Celmins|2019-04-28T20:34:09+00:00April 28th, 2019|Sample Workouts|

Warm-Up 3x 10 Touch downs 10 Step bear crawl forward and back 10 step ape crawl forward and back 10 step crab forward and back 10 Push-ups Strength: Bench Press: 5 x 3 @ 90% of 2RM *Warm up as follows: 5 @ 60% – 4 @ 70% – 2 @ 80% OCR WOD: 5 [...]

Power Everything Trial Day 7
Sample Workouts

Power Everything Trial Day 7

By David Celmins|2019-04-28T20:17:43+00:00April 28th, 2019|Sample Workouts|

Today is a rest day for the program Recover!

Power Everything Trial Day 6
Sample Workouts

Power Everything Trial Day 6

By David Celmins|2019-04-28T20:17:17+00:00April 28th, 2019|Sample Workouts|

Today is an active Rest Day for the program! 45 Min of one of the following: Rowing Biking Running Swimming

Power Everything Trial Day 5
Sample Workouts

Power Everything Trial Day 5

By David Celmins|2019-04-28T20:16:52+00:00April 28th, 2019|Sample Workouts|

WARM UP: 4 Rounds: 20 Frankensteins 20 Inchworms 20 Heel to Hip 20 Toe touches 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Hang Power Snatch: 5 x 3 @ 80%: -pair w/ 5 x 5 Dumbbell [...]

Power Everything Trial Day 4
Sample Workouts

Power Everything Trial Day 4

By David Celmins|2019-04-28T20:16:29+00:00April 28th, 2019|Sample Workouts|

WARM UP: 4 Rounds: 20 Frankensteins 20 Scorpions 20 Heel to Hip 20 Toe touches 10 Meter Side Shuffle 10 Meter Side lunge Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back Squats: 5 @ 50%, 5 @ 60%, 5 @ 70%: Perform 5 x [...]

Power Everything Trial Day 3
Sample Workouts

Power Everything Trial Day 3

By David Celmins|2019-04-28T20:15:57+00:00April 28th, 2019|Sample Workouts|

WARM UP: 4 Rounds: 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 Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) STRENGTH: Back [...]

Power Everything Trial Day 2
Sample Workouts

Power Everything Trial Day 2

By David Celmins|2019-04-28T20:15:31+00:00April 28th, 2019|Sample Workouts|

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 Static Stretching: 3 Rounds: 30 Sec each: Pigeon Pose (Right/ Left Leg) Couch Stretch (Right/ Left Leg) Squat Holds Calf/Ankle Stretch (Right/ Left Leg) TRACK DAY: SPEED: 5 Sets [...]