Written By Rob MacDonald & Mark Twight
Monday Tuesday Wednesday
Gym Jones
Thursday Friday
WORKOUT Workout: 3x20 Squat 3x10 Jump Squat 3x5 Tuck Jump, Then: 4x (30sec Work/30sec Rest) Frog Hop @ >25 reps per Interval pace Rest 2:00 minutes 4x (30sec Work/30sec Rest) Split Jump @ >20 reps per Interval pace Rest 2:00 minutes 4x (30sec Work/30sec Rest) Burpee @ >10 reps per Interval pace Then: Cool Down with 10-20 minute Run
RECOVERY WORKOUT Workout: Workout: 5x (1-6) Pull-up Ladder (i.e. One Hand Stand Push-up 105 total reps) Every 30 seconds for 50 Then: minutes (i.e. 100x HSPU) 45-60 minute Run @ Easy Note: Pace Emphasis is on perfect Note: form. Place hands close For Pull-up Ladder use the together to get maximus following format: range of motion. 1x Pull-up, Rest 5 seconds, 2x Pull-up, Rest 10 seconds, 3x Pull-up, Rest 10 seconds, 4x Pull-up, Rest 15 seconds, 5x Pull-up, Rest 20 seconds, 6x Pull-up, Rest 10 seconds
RECOVERY Workout: 60-90 minute Run/Bike/ Swim @ Easy pace
WORKOUT RECOVERY REST Workout: Workout: Rest Warm-up with 10-20 min 60 minute Run/Bike/Swim easy run, @ Easy Pace Then: 5x1 min All-Out Sprint (Run) Rest 4 min (active, walk, stretch) between intervals Then: Run/walk 15-30 min easy to Cool Down Note: Aim for 400m each 1 minute Interval
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No Gear Saturday Sunday
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Written By Rob MacDonald & Mark Twight
Monday Tuesday Wednesday
Gym Jones
Thursday Friday
No Gear Saturday Sunday
WORKOUT Workout: 3x20 Air Squat 3x10 Jump Squat 4x5 Tuck Jump Then: 20x Split Jump (10 each side) + 50m Bear Crawl Five Rounds Then: Rest 2 minutes Then: 20x Frog Hop + 40m Bear Crawl Four Rounds Then: Rest 2 minutes Then: 20x Burpee + 30m Bear Crawl Three Rounds Then: Cool down
RECOVERY Workout: 60 minute Run/Bike/Swim @ Easy pace Then: 300sec FLR
WORKOUT Workout: 3 Mile All-Out Run Note: An acceptable range would be between between 18 and 24 minutes
RECOVERY Workout: 60 minute Bike or Swim@ Easy pace (Low impact movement)
WORKOUT Workout: Warm up with Squat, Situp, Push-up, Deck Squat, Then: 100x Squat + 90sec FLR + 90x Pushup + 90sec FLR + 80x Pull-up + 90sec FLR + 70x Sit-up + 90sec FLR + 60x Burpee + 90sec FLR + 50x Deck Squat + 90sec FLR Then: Cool Down
RECOVERY REST Workout: Rest 60 minute Bike or Swim @ Easy pace (Low impact movement)
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Written By Rob MacDonald & Mark Twight
Monday Tuesday Wednesday
Gym Jones
Thursday Friday
WORKOUT
RECOVERY
RECOVERY
WORKOUT
WORKOUT
No Gear Saturday Sunday RECOVERY
REST
Workout: Workout: Warm up with Squat, Situp, 60 minute Run/Bike/Swim Push-up, Deck Squat, etc @ Easy pace Then: 8x (20sec work/10sec Rest) Squat 8x (20sec work/10sec Rest) Push-up 8x (20sec work/10sec Rest) Sit-up 8x (20sec work/10sec Rest) Deck Squat 8x (20sec work/10sec Rest) Burpee Rest 1 min between each 4 minute Block Then: Cool Down
Workout: Workout: 7x 800m Run @ your PR 3- 60 minute Bike or Swim @ mile Run pace Easy Pace (low 1:1 Work-To-Rest Ratio impact movement) Then: 300sec FLR
Workout: Workout: Rest Warm up with Squat, Sit-up, 5x (1-6) Pull-up Ladder Push-up Then: Then: 45-60 minute Run @ Easy “Prison Burpees”: Pace 20-1 Burpee Ladder Note: Looks Like: 20x Burpee + 5m walk across room + 19x Burpee + 5m walk across room + 18x Burpee + 5m walk across room + All the way to 1x Burpee Then: Cool Down
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Written By Rob MacDonald & Mark Twight
Monday Tuesday Wednesday
Gym Jones
Thursday Friday
WORKOUT RECOVERY Workout: Workout: Warm up with Squat, Situp, 60 minute Bike or Swim @ Push-up, Deck Squat, etc Easy Pace (low Then: impact movement) 8x (20sec work/10sec Rest) Squat 8x (20sec work/10sec Rest) Push-up 8x (20sec work/10sec Rest) Sit-up 8x (20sec work/10sec Rest) Deck Squat 8x (20sec work/10sec Rest) Burpee Rest 1 min between each 4 minute Block Then: Cool Down Note: Do all the above “Hell Style” (i.e. Rest is not actually rest) Rest for Squat in bottom of Squat, thighs parallel to floor Rest for Push-up in Forward Leaning Rest, Rest for Sit-up with straight legs elevated, feet about 6” off floor Rest for Deck Squat in Wrestler’s Bridge, Rest for Burpee, 1st 4 intervals in Forward Leaning Rest, 2nd 4 intervals in Squat
WORKOUT RECOVERY Workout: Workout: 2x5 Wall Squat 60 minute Run @ 2x10 Squat Easy Pace 2x5 Jump Squat Then: 2x5 Tuck Jump 300sec FLR Then: 6x (30sec Work/30sec Rest) Frog Hop Four Blocks, Rest 3 minutes between each
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Then: 15x (10sec Work/20sec Rest) Pushup (it will seem easy at first) Then: Cool down
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No Gear Saturday Sunday
WORKOUT Workout: 3x20 Squat 3x10 Pushup 3x5 Pull-up Then: “Big Five 55” (Variant): Pull-up + Burpee + Squat + Sit-up + HSPU 10-9-8-7-6-5-4-3-2-1 reps of each Then: Cool Down
RECOVERY REST Workout: Rest 60 minute Bike or Swim @ Easy Pace (low impact movement)
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