Workouts starting week 31st of March
Monday
FOUNDATIONAL #81
Rep/Interval Scheme: 60s Work/ 20s Rest, 30 Rounds (3 Circuits)
Zone 1
5s Rest, Repeat
5x DB Thrusters
Zone 2
RPE 9+
Run
Zone 3
Switch every 10m
KB Mixed Load Carry (High)
Zone 4
Speed Skaters
Zone 5
RPE 9
SkiErg
Zone 6
Suspension Trainer Backward Sled Drag
Zone 7
Sandbag Reverse Lunge
Zone 8
Switch every 10 reps
High Side Plank Hip Raises
Zone 9
5s Rest, Repeat
5x DB Bent Over Rows
Zone 10
Cross Body Climbers
Tuesday
WEEK 1
Bench Press 3 x 15 @ 65% of 1RM
(any order )
Cable fly 3 x 15
Sumo Deadlift 3 x 15 @ 65% of 1RM
BB shrug 3 x 15
Shoulder Press 3 x 12
WEDNESDAY
POWER #81
Rep/Interval Scheme: 8 min Work/ 90s Rest, 2 Rounds
Zone 1
Core Triplet
10x Dual DB Snatch
20x Spiderman Climber
10x DB Pullover Situp
Zone 2
10x Sandbag Good Morning
20x Sandbag Zercher Lunge Forward
10x Pushup Power up
THURSDAY
WEEK 1
BB Back Squat 3 x 15 @ 65%
( any order )
BB Bent over row 3 x 15
Seated Row 3 x 15
Lat Pulldowns 3 x 15
DB Squat 3 x 10 ( focus on weight and depth ) RPE 9
Banded side glute walks x 5
FRIDAY
ENGINE #81
Rep/Interval Scheme: 2:30 Work/ 30s Rest, 8 Rounds. Allow 30s To Transition Between Each Zone. 2 Full Circuits.
Zone 1
Sandbag Walking Lunges
Zone 2
RPE 8.5
Run
Zone 3
Couplet
20x Russian KB Swings
10x Jackknife Situps
Zone 4
Row
SATURDAY
COMPLETE #81
Rep/Interval Scheme: 60s Work/ 30s Rest, 16 Rounds
Zone 1
TIMER
800 M
Run
Zone 2
Competition Weight
Sled Pull
Zone 3
RPE 8
Row
Zone 4
DB Triplet
5x DB Clean & Press
5x DB Devil's Press
10x Pushups