Week 1, Day 1
Workout Focus: Movement and recovery from the weekend.
A.
Crawl forward and back 10m + Brettzel x 5 breaths each side
Side Crawl x 10m each way + Kettlebell Armbar x 5 breaths each side
Crab Crawl forward and back x 10m + Plank x 60 seconds
Lateral Ape x 10m each way + Cossack Stretch x 5 each leg
Shrimp Walk forward and back x 10m + Bridge x 5 reps with a 5 second hold on each
B.
Week 1, Day 1
Workout Focus: Movement and recovery from the weekend.
A.
Crawl forward and back 10m + Brettzel x 5 breaths each side
Side Crawl x 10m each way + Kettlebell Armbar x 5 breaths each side
Crab Crawl forward and back x 10m + Plank x 60 seconds
Lateral Ape x 10m each way + Cossack Stretch x 5 each leg
Shrimp Walk forward and back x 10m + Bridge x 5 reps with a 5 second hold on each
B.
Crawl forward and back x 10m + Plank x 60 seconds
Side Crawl x 10m each way + Push Ups x AMRAP. Repeat for three rounds
Crab Crawl forward and back x 10m + Two Hand Swings x 20. Repeat for three rounds
Lateral Ape x 10m each direction + Get Up x 1/1/repeat for three rounds
Sled Push x 20m + Farmers Walk @ bodyweight. Repeat for three rounds.
Week 1, Day 2
A. Session 1
Focus – upper body strength, upper body strength endurance.
Warm Up:
- Overhead Face the Wall Squats 2 sets x 5
- Bodyweight Squats 2 sets x 10
- Lunge Walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
1A. Handstand Push Ups x as many reps as possible (AMRAP)
1B. Weighted Pull Ups x 5
1C. Hanging Leg Raises x AMRAP
Repeat for 5 rounds, resting as much as needed to get your reps.
2A. Push Ups x AMRAP. Pick a version that limits you to 10 reps per set.
2B. Chin Ups x AMRAP.
2C. Hollow Body Hold x 60 seconds
Repeat for three rounds, resting a minute between each.
3A. Burpees x 10
3B. Sled Push x 10m
3C. Rope Climb x 1
AMRAP in 20 minutes.
B. Session 2
Focus – fast running, anaerobic fitness.
Warm Up:
1.2km easy run.
Then:
- 3 x 200m hard/ 200m easy
- 3 x 400m hard/ 400m easy
Cool Down:
1.2km easy run.
Aim to make the 200s and 400s at above race pace.
Week 1, Day 3
A. Session 1
Focus – leg strength, power endurance.
Warm Up:
- Overhead Face the Wall Squats 2 sets x 5
- Bodyweight Squats 2 sets x 10
- Lunge Walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
1A. Single Leg Deadlift 2 sets x 5
1B. Goblet Squat 2 sets x 5
2A. Back Squat 1 x 10 @ 50%, 2 x 5 @70% then 5 x 3 @ 80% of 1RM.
3A. Step-ups holding KBs in the rack position x 10 each leg
3B. Sled Push x 20m
3C. Single Leg Glute Bridges on bench x 5 each leg
3D. Single Leg Calf Raises x 20 each leg
Repeat for three rounds
Circuit:
All exercises performed for 30 seconds, with 15 seconds rest before next exercise:
- Push Ups
- KB Snatch L
- KB Snatch R
- Burpees
- KB One Hand Swing L
- KB One Hand Swing R
- Mountain Climbers
- KB Two Hand Swing
- Squat Jumps
Rest one minute at end of circuit and perform four total rounds.
B. Session 2
Focus – aerobic running.
5-8km easy run
Week 1, Day 4
A. Session 1:
Focus – power endurance.
Warm Up:
Lunge walk forward and back x 10m
Crawl forward and back x 10m
Sled Push x 10m
Sled Pull x 10m
Repeat for five rounds
Deadlift x 10 @ body weight + row 500m. Rest three minutes between rounds. Perform five rounds.
Burpees x 10 on the minute for 10 minutes.
B. Session 2:
Focus – aerobic running.
5-8km easy running on undulating terrain.
Click on the number below that corresponds to the week of training you’re in.
Week 2, Day 1
Focus – movement and recovery from the weekend.
Warm up:
- Kettlebell Armbar x 5 breaths each side
- Towel Toe Touch x 10
- Couch stretch x 2mins each side
- Hip Flexor Stretch x 10 breaths each side
- Bridge x 5 five-second holds
Repeat sequence.
- Crawl forward and back x 10m + Pump stretch (Downward Dog into Cobra) x 10 + Get Up x 1/1. Repeat for three rounds.
- Side Crawl x 10m each way + upper body rolls x 3/3 + Windmills x 3/3. Repeat for three rounds.
- Crab Crawl forward and back x 10m + Cook hHip Lift x 5/5 + Cossack Stretch x 5/5. Repeat for three rounds.
Then:
- Double Kettlebell Press x 30 seconds + Overhead Hold for 30 seconds. Repeat for four rounds. No putting the weights down until the four rounds are completed.
- Bodyweight Squat x 30 seconds + hold bottom position of the squat for 30 seconds. Repeat for four rounds.
- Perform one push up every ten seconds for two minutes, holding the top position of the push up for the rest of the time.
Week 2, Day 2
Session 1
Focus – upper body strength, upper body strength endurance.
Warm up:
- Overhead face the wall squats 2 sets x 5
- Body weight squats 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
Stretch whatever needs stretching for five to ten minutes.
A.
- 1A. Handstand push ups x AMRAP
- 1B. Weighted pull-ups x 5
- 1C. Hanging leg raises x AMRAP
- Repeat for 5 rounds, resting as much as needed to get your reps. Increase weight used on pull-ups from last week.
B.
- 2A. Push-ups x AMRAP. Pick a version that limits you to 10 reps per set.
- 2B. Chin ups x AMRAP.
- 2C. Hollow body hold x 60 seconds
- Repeat for three rounds, resting a minute between each. Make sure to get more total chins this week than last.
C.
AMRAP in 20 minutes:
- 3A. Double Kettlebell Clean x 10
- 3B. Burpees x 10
- 3C. Rope Climb x 1
Session 2
Focus – fast running, anaerobic fitness.
Warm up:
1.2km easy run.
Then :
- 4 x 200m hard/ 200m easy
- 4 x 400m hard/ 400m easy
Cool down:
1.2km easy run.
Aim to make the 200s and 400s at above race pace.
Week 2, Day 3
Session 1
Focus – leg strength, power endurance
Warm Up:
- Overhead face the wall squats: 2 sets x 5
- Body weight squats: 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
A.
- 1A. Single leg deadlift 2 sets x 5
- 1B. Goblet squat 2 sets x 5
B.
- 2A. Back squat 1 x 10 @ 50%, 2 x 5 @70% then 4 x 4 @85% 1RM of 1RM.
- 3A. Step-ups holding KBs in the rack position x 10 each leg
C.
- 3B. Sled push x 20m
- 3C. Single leg glute bridges on bench x 5 each leg
- 3D. Single leg calf raises x 20 each leg
Repeat for three rounds.
D.
Circuit:
All exercises performed for 30 seconds, with 15 seconds rest before next exercise.
- Push ups
- Kettlebell (KB) snatch L
- KB snatch R
- Burpees
- KB one hand swing L
- KB one hand swing R
- Mountain climbers
- KB Two hand swing
- Squat jumps
Rest one minute at end of circuit and perform five total rounds.
Session 2
Focus – aerobic running
5-8km easy run.
Week 2, Day 4
Session 1:
Focus – power endurance.
Warm up:
- Lunge walk forward and back x 10m
- Crawl forward and back x 10m
- Sled push x 10m
- Sled pull x 10m
Repeat for five rounds
A.
- Kettlebell snatch x 10/10
- Run 400m
- Rope climb x 1
Perform as many rounds as possible in 20 minutes
B.
Burpees x 12 on the minute for 10 minutes.
Session 2:
Focus – aerobic running.
5-8km easy running on undulating terrain.
Click on the number below that corresponds to the week of training you’re in.
Week 3, Day 1
Focus – movement and recovery from the weekend.
A.
Crawl forward and back 10m + Brettzel x 5 breaths each side
Side crawl x 10m each way + kettlebell armbar x 5 breaths each side
Crab crawl forward and back x 10m + plank x 60 seconds
Lateral ape x 10m each way + Cossack stretch x 5 each leg
Shrimp walk forward and back x 10m + bridge x 5 reps with a 5 second hold on each
B.
Crawl forward and back x 10m + Plank x 60 seconds
Side crawl x 10m each way + push-ups x AMRAP. Repeat for three rounds
Crab crawl forward and back x 10m + two hand swings x 20. Repeat for three rounds
Lateral ape x 10m each direction + get up x 1/1/repeat for three rounds
Sled push x 20m + farmers walk @ body weight. Repeat for three rounds.
Week 3, Day 2
Session 1
Focus – upper body strength, upper body strength endurance.
Warm up:
- Overhead face the wall squats: 2 sets x 5
- Body weight squats 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
A.
- 1A. Handstand push ups x AMRAP
- 1B. Weighted pull-ups x 5
- 1C. Hanging leg raises x AMRAP
Repeat for 5 rounds, resting as much as needed to get your reps. Increase weight used on pull-ups from last week.
B.
- 2A. Push-ups x AMRAP. Pick a version that limits you to 10 reps per set.
- 2B. Chin ups x AMRAP.
- 2C. Hollow body hold x 60 seconds
Repeat for three rounds, resting a minute between each. Make sure to get more total chins this week than last.
C.
- 3A. Rope climb x 1
- 3B. Sled pull x 1
- 3C. Burpees x 10
AMRAP in 20 minutes.
Session 2
Focus – fast running, anaerobic fitness.
Warm up:
1.2km easy run.
A.
- 3 x 200m hard/ 200m easy
- 3 x 400m hard/ 400m easy
- 3 x 200m hard/ 200m easy
B.
Cool down:
1.2km easy run.
Aim to make the 200s and 400s at above race pace.
Week 3, Day 3
Session 1
Focus – leg strength, power endurance.
Warm up:
- Overhead face the wall squats 2 sets x 5
- Body weight squats 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
A.
- 1A. Single leg deadlift 2 sets x 5
- 1B. Goblet squat 2 sets x 5
B.
2A. Back squat 1 x 10 @ 50%, 2 x 5 @70%, 2 x 3 @ 80% then 5 x 2 @ 90% 1RM 1RM.
C.
- 3A. Step-ups holding kettlebells (KB) in the rack position x 10 each leg
- 3B. Sled push x 20m
- 3C. Single leg glute bridges on bench x 5 each leg
- 3D. Single leg calf raises x 20 each leg
Repeat for three rounds.
D.
Circuit:
All exercises performed for 30 seconds, with 15 seconds rest before next exercise.
- Push ups
- KB snatch L
- KB snatch R
- Burpees
- KB one hand swing L
- KB one hand swing R
- Mountain climbers
- KB Two hand swing
- Squat jumps
Rest one minute at end of circuit and perform six total rounds.
Session 2
Focus – aerobic running
5-8km easy run.
Week 3, Day 4
Session 1
Warm up:
- Lunge walk forward and back x 10m
- Crawl forward and back x 10m
- Sled push x 10m
- Sled pull x 10m
Repeat for five rounds
A.
AMRAP in 30 minutes:
- Rope climb x 2
- Burpees x 20
- Run 400m
B.
Row 4 x 500m with three minutes rest between rounds.
Session 2:
Focus – aerobic running.
5-8km easy running on undulating terrain.
Click on the number below that corresponds to the week of training you’re in.
Week 4, Day 1
Focus – movement and recovery from the weekend.
Crawl forward and back 10m + Brettzel x 5 breaths each side
Side crawl x 10m each way + Kettlebell Armbar x 5 breaths each side
Crab crawl forward and back x 10m + Plank x 60 seconds
Lateral ape x 10m each way + Cossack Stretch x 5 each leg
Shrimp walk forward and back x 10m + Bridge x 5 reps with a 5 second hold on each
Week 4, Day 2
Session 1:
Focus – upper body strength.
Warm up:
- Overhead face the wall squats 2 sets x 5
- Body weight squats 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
A.
Two Rounds:
- 1A. Handstand Push Ups x AMRAP
- 1B. Weighted Pull Ups x 5
- 1C. Hanging Leg Raises x AMRAP
Session 2:
Warm Up
1.2km easy run.
Then :
1 x 200m hard/ 200m easy
1 x 400m hard/ 400m easy
Cool down:
1.2km easy run.
Aim to make the 200s and 400s at above race pace.
Week 4, Day 3
Session 1.
Focus –power endurance.
Warm up:
- Overhead face the wall squats 2 sets x 5
- Body weight squats 2 sets x 10
- Lunge walk forward and back x 10m x 2
- Crawl forward and back x 10m x 2
- Stretch whatever needs stretching for five to ten minutes.
Circuit:
All exercises performed for 30 seconds, with 15 seconds rest before next exercise.
- Push ups
- KB snatch L
- KB snatch R
- Burpees
- KB one hand swing L
- KB one hand swing R
- Mountain climbers
- KB Two hand swing
- Squat jumps
Rest one minute at end of circuit and perform two total rounds.
Session 2
Focus – aerobic running.
10-15min easy run.
Week 4, Day 4
Rest and get ready to kick ass.
Click on the number below that corresponds to the week of training you’re in.
