26 The TACFIT26 Daily Journal
LEVEL 1
DELTA LEVEL WORKOUT SERIES
TACFIT® Tactical Fitness Systems The TACFIT26 Daily Journal Level 1 Scott Sonnon, Chief Operations Officer Copyright 2013 by RMAX International All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information address: RMAX International P.O. Box 501388 Atlanta, GA 31150 Website: WWW.RMAXINTERNATIONAL.COM Email comments and questions to:
[email protected]
TACFIT® is a registered trademark of Sconik International LLC. DISCLAIMER: The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting TACFIT® or any other exercise programs. LEGAL STATEMENT: When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants, volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for injuries, maintenance, and/or supervision.
ATTENTION: Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise device. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in injury. IMPORTANT: Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to ensure their proper and safe use.
THE SIX WORKOUTS: 1. T H E 2 0 / 1 0 X 8 + 6 0 W O R K O U T : E A C H E X E R C I S E P E R F O R M E D F O R 8 S E T S O F 2 0 SECONDS WORK FOLLOWED BY 10 SECONDS OF RECOVERY (4 MINUTES). TA K E A 1 M I N U T E R E C O V E RY A F T E R E A C H 4 M I N U T E S O F A N E X E R C I S E . 2. T H E 4 / 1 X 4 W O R K O U T : 4 E X E R C I S E S ; P E R F O R M E A C H E X E R C I S E F O R O N E R O U N D 4 M I N U T E S I N D U R AT I O N . TA K E 1 M I N U T E R E C O V E RY I N B E T W E E N E A C H E X E R C I S E . PA C E A N D R E G R E S S A S N E C E S S A RY TO P E R F O R M W I T H O U T STOPPING 3. T H E E M O T M W O R K O U T : T W E N T Y T O T A L , 1 M I N U T E R O U N D S . B E G I N O V E R EACH NEW MINUTE. PERFORM THE CIRCUIT OF EXERCISES IN LESS THAN A M I N U T E . C O M P L E T E A L L I N T I M E A N D G E T O N E P O I N T. I F Y O U D O N ʼ T, T H E N Y O U R E C E I V E N O P O I N T. 4. T H E A M R A P W O R K O U T : C O M P L E T E T H E C I R C U I T A S M A N Y T I M E S A S POSSIBLE IN 20 MINUTES. 5. T H E [ 9 0 / 3 0 X 5 ] 2 W O R K O U T : 5 E X E R C I S E S ; P E R F O R M E A C H F O R 9 0 S E C O N D S F O L L O W E D B Y 3 0 S E C O N D S R E C O V E R Y. A F T E R Y O U C O M P L E T E A L L 5 EXERCISES, DO IT A SECOND TIME. 6. T H E A F A P / T W O R K O U T : C O M P L E T E A L L O F T H E R E P E T I T I O N S A S F A S T A S YOUR TECHNIQUE CAN HOLD YOUR SPEED IN LESS THAN TWENTY MINUTES.
WARMUP:
DO ALL OF THE WARMUP DRILLS BEFORE YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, THEN WORKOUT.
COOLDOWN: DO ALL OF THE COOLDOWN DRILLS AFTER YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, YOU’RE DONE FOR THE DAY.
M O B I L I T Y DAY S :
DO ALL OF THE MOBILITY DRILLS 3 TIMES AS YOUR MOBILITY DAY. PERFORM DRILLS 3 TIMES FOR 18 UNINTERRUPTED MINUTES. SWITCH SIDES HALFWAY IF IT IS A ONE SIDED DRILL.
C O M P E N S AT I O N DAY S : PERFORM THE COMPENSATION DRILLS 3 TIMES FOR 18 UNINTERRUPTED MINUTES AS YOUR COMPENSATION DAY. SWITCH SIDES HALFWAY IF IT IS A ONE SIDED DRILL.
CALENDAR SCORESHEET Program
Level
Total Score
Heart Rate
Program
Qual
November
Alpha
Oscar
Bravo
Papa
Charlie
Quebec
Delta
Romeo
Echo
Sierra
Foxtrot
Tango
Golf
Uniform
Hotel
Victor
India
Whiskey
Juliet
Xray
Kilo
Yankee
Lima
Zulu
Mike
Qual
Level
Total Score
Heart Rate
TACFIT26 CALENDAR No Intensity
Low Intensity
Moderate Intensity
High Intensity
Day 1
mobility
Day 2
Compensation
Day 3
Qual
Day 4
Qual
Day 5
mobility
Day 6
Compensation
Day 7
Alpha
Day 8
Alpha
Day 9
mobility
Day 10
Compensation
Day 11
Bravo
Day 12
Bravo
Day 13
mobility
Day 14
Compensation
Day 15
Charlie
Day 16
Charlie
Day 17
mobility
Day 18
Compensation
Day 19
Delta
Day 20
Delta
Day 21
mobility
Day 22
Compensation
Day 23
Echo
Day 24
Echo
Day 25
mobility
Day 26
Compensation
Day 26
Foxtrot
Day 28
Foxtrot
Day 29
mobility
Day 30
Compensation
Day 31
Golf
Day 32
Golf
Day 33
mobility
Day 34
Compensation
Day 35
Hotel
Day 36
Hotel
Day 37
mobility
Day 38
Compensation
Day 39
India
Day 40
India
Day 41
mobility
Day 42
Compensation
Day 43
Juliet
Day 44
Juliet
Day 45
mobility
Day 46
Compensation
Day 47
Kilo
Day 48
Kilo
Day 49
mobility
Day 50
Compensation
Day 51
Lima
Day 52
Lima
Day 53
mobility
Day 54
Compensation
Day 55
Mike
Day 56
Mike
Day 57
mobility
Day 58
Compensation
Day 59
November
Day 60
November
Day 61
mobility
Day 62
Compensation
Day 63
Oscar
Day 64
Oscar
Day 65
mobility
Day 66
Compensation
Day 67
Papa
Day 68
Papa
Day 69
mobility
Day 70
Compensation
Day 71
Quebec
Day 72
Quebec
Day 73
mobility
Day 74
Compensation
Day 75
Romeo
Day 76
Romeo
Day 77
mobility
Day 78
Compensation
Day 79
Sierra
Day 80
Sierra
Day 81
mobility
Day 82
Compensation
Day 83
Tango
Day 84
Tango
Day 85
mobility
Day 86
Compensation
Day 87
Uniform
Day 88
Uniform
Day 89
mobility
Day 90
Compensation
Day 91
Victor
Day 92
Victor
Day 93
mobility
Day 94
Compensation
Day 95
Whiskey
Day 96
Whiskey
Day 97
mobility
Day 98
Compensation
Day 99
Xray
Day 100
Xray
Day 101
mobility
Day 102
Compensation
Day 103
yankee
Day 104
yankee
Day 105
mobility
Day 106
Compensation
Day 107
zulu
Day 108
zulu
DAY 1 : Q U A L M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
knee circle Mobility P15
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
backstroke Mobility P04 hip hurdle Mobility P11 hitchhiker Mobility P12 gunslinger Mobility P08 spinal rotation Mobility P29
DAY 2 : Q U A L C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill pigeon compensation P15 downward facing dog compensation P06 forearm frog compensation P12 drill bit hold compensation P07 shoulder bridge compensation P20 standing sidebend compensation P26
DAY 3 : Q U A L 20/10X8+60 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
lunge Raise Qual p05 knee ellipse Qual p06 sit thru hip Qual p05 pushup knee Qual p08 Hollow Body crunch Qual p09 table lift Qual p10
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
knee circle Mobility P15
pigeon compensation P15
backstroke Mobility P04
downward facing dog compensation P06
hip hurdle Mobility P11
forearm frog compensation P12
hitchhiker Mobility P12
drill bit hold compensation P07
gunslinger Mobility P08
shoulder bridge compensation P20
spinal rotation Mobility P29
standing sidebend compensation P26
DAY 4 : Q U A L 20/10X8+60 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
lunge Raise Qual p05 knee ellipse Qual p06 sit thru hip Qual p05 pushup knee Qual p08 Hollow Body crunch Qual p09 table lift Qual p10
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
knee circle Mobility P15
pigeon compensation P15
backstroke Mobility P04
downward facing dog compensation P06
hip hurdle Mobility P11
forearm frog compensation P12
hitchhiker Mobility P12
drill bit hold compensation P07
gunslinger Mobility P08
shoulder bridge compensation P20
spinal rotation Mobility P29
standing sidebend compensation P26
DAY 5 : A L P H A M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Hitchhiker Mobility P12
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Twisting Lunge Mobility P32 Backstroke Mobility P04 Knee to Chest Push Kick Mobility P16
DAY 6 : A L P H A C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Seal compensation P16 Twisted Lunge compensation P29 downward facing dog compensation P06 Upward Facing Dog compensation P30
DAY 7 : A L P H A 20/10X8+60 WORKOUT Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Clubbell Two Handed Swipe (15lbs) Exercise p05 Ring/Strap Double Row Exercise p011 Jump-Up Pullup Exercise p77 Box Step-Up Exercise p24
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Hitchhiker Mobility P12
Seal compensation P16
Twisting Lunge Mobility P32
Twisted Lunge compensation P29
Backstroke Mobility P04
downward facing dog compensation P06
Knee to Chest Push Kick Mobility P16
Upward Facing Dog compensation P30
DAY 8 : A L P H A 20/10X8+60 WORKOUT Date
Resting Heart Rate
Heart Rate Maximum
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Clubbell Two Handed Swipe (15lbs) Exercise p05 Ring/Strap Double Row Exercise p011 Jump-Up Pullup Exercise p77 Box Step-Up Exercise p24
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Hitchhiker Mobility P12
Seal compensation P16
Twisting Lunge Mobility P32
Twisted Lunge compensation P29
Backstroke Mobility P04
downward facing dog compensation P06
Knee to Chest Push Kick Mobility P16
Upward Facing Dog compensation P30
DAY 9 : B R AV O M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Rolling Shoulder Blade Mobility p23
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Inside Shoulder Circle Mobility p14 Leg Swing Mobility p17 Prayer Shoulder Plyo Mobility p20
DAY 1 0 : B R AV O C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Sleeping Warrior Compensation p21 Locust Compensation p14 King Dancer Basic Compensation p13 Standing Backbend Compensation p24
DAY 1 2 : B R AV O 4/1X4 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Score: Average 4 Repetition Totals
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
kettlebell two handed deadlift Exercise p37 Parallette/box Knee Press Exercise p29 Leg Thread Exercise p45 Clubbell Gama cast (15lbs) Exercise p06
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Rolling Shoulder Blade Mobility p23
Sleeping Warrior Compensation p21
Inside Shoulder Circle Mobility p14
Locust Compensation p14
Leg Swing Mobility p17
King Dancer Basic Compensation p13
Prayer Shoulder Plyo Mobility p20
Standing Backbend Compensation p24
DAY 1 2 : B R AV O 4/1X4 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Score: Average 4 Repetition Totals
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
kettlebell two handed deadlift Exercise p37 Parallette/box Knee Press Exercise p29 Leg Thread Exercise p45 Clubbell Gama cast (15lbs) Exercise p06
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Rolling Shoulder Blade Mobility p23
Sleeping Warrior Compensation p21
Inside Shoulder Circle Mobility p14
Locust Compensation p14
Leg Swing Mobility p17
King Dancer Basic Compensation p13
Prayer Shoulder Plyo Mobility p20
Standing Backbend Compensation p24
DAY 1 3 : C H A R L I E M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Hindu Push-up Mobility p10
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Sit-thru Stretch Mobility p28 Side Shoulder Cast Mobility p27
DAY 1 4 : C H A R L I E C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Upward Facing Dog Compensation p30 Dying Warrior Compensation p08 Camel Compensation p04
DAY 1 5 : C H A R L I E EMOTM WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises Clubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 left Exercise p07 Quad Press Basic reps: 5 Exercise p49 Ring/Strap Knee Press reps: 5 Exercise p15
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Hindu Push-up Mobility p10
Upward Facing Dog Compensation p30
Sit-thru Stretch Mobility p28
Dying Warrior Compensation p08
Side Shoulder Cast Mobility p27
Camel Compensation p04
DAY 1 6 : C H A R L I E EMOTM WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises Clubbell Shoulder Park Squat (15lbs) reps: 5 right / 5 left Exercise p07 Quad Press Basic reps: 5 Exercise p49 Ring/Strap Knee Press reps: 5 Exercise p15
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Hindu Push-up Mobility p10
Upward Facing Dog Compensation p30
Sit-thru Stretch Mobility p28
Dying Warrior Compensation p08
Side Shoulder Cast Mobility p27
Camel Compensation p04
DAY 1 7 : D E LTA M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Rocking Shin Lunge Mobility p22
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07 Windshield Wiper Mobility p33
DAY 1 8 : D E LTA C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Shin Lunge Compensation p19 Shoulder Bridge Compensation p20 Wind Removing Compensation p31 Seated Spinal Twist Compensation p17
DAY 1 9 : D E LTA AMRAP WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Front Lunge 21 reps Exercise p72
Round 2
Round 7
Round 12
Round 17
Basic Spinal Rock 13 reps Exercise p53
Round 3
Round 8
Round 13
Round 18
Mountain Climber 8 reps Exercise p57
Round 4
Round 9
Round 14
Round 19
Kettlebell Figure Eight (8kgs) 5 reps Exercise p41
Round 5
Round 10
Round 15
Round 20
Score: Total number of circuits you completed in under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Rocking Shin Lunge Mobility p22
Shin Lunge Compensation p19
Hollow Body Crunch Mobility p13
Shoulder Bridge Compensation p20
Frog Leg Swim Mobility p07
Wind Removing Compensation p31
Windshield Wiper Mobility p33
Seated Spinal Twist Compensation p17
DAY 2 0 : D E LTA AMRAP WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Front Lunge 21 reps Exercise p72
Round 2
Round 7
Round 12
Round 17
Basic Spinal Rock 13 reps Exercise p53
Round 3
Round 8
Round 13
Round 18
Mountain Climber 8 reps Exercise p57
Round 4
Round 9
Round 14
Round 19
Kettlebell Figure Eight (8kgs) 5 reps Exercise p41
Round 5
Round 10
Round 15
Round 20
Score: Total number of circuits you completed in under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Rocking Shin Lunge Mobility p22
Shin Lunge Compensation p19
Hollow Body Crunch Mobility p13
Shoulder Bridge Compensation p20
Frog Leg Swim Mobility p07
Wind Removing Compensation p31
Windshield Wiper Mobility p33
Seated Spinal Twist Compensation p17
DAY 2 1 : E C H O M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Lifting Camel Mobility p18
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Shirt Ripping Mobility p25 Twisting Lunge Mobility p32 Prayer Shoulder Plyo Mobility p20 Leg Swing Mobility p17
DAY 2 2 : E C H O C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Standing Forward Fold Compensation p25 Floor Bow Pull Compensation p09 Twisted Lunge Compensation p29 Standing Backbend Compensation p24 King Dancer Basic Compensation p13
DAY 2 3 : E C H O [90/30X5]2 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
Medicine Ball Neck
Squat Exercise p82
Quad Press Basic Exercise p49 Ring/Strap Double Row Exercise p11 Clubbell Gama Cast (15lbs) Exercise p06 Leg Thread Exercise p45
Score: Add together the lowest set for each of the exercises
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Warmup
Cooldown
Lifting Camel Mobility p18
Standing Forward Fold Compensation p25
Shirt Ripping Mobility p25 Twisting Lunge Mobility p32
Floor Bow Pull Compensation p09 Twisted Lunge Compensation p29
Prayer Shoulder Plyo Mobility p20
Standing Backbend Compensation p24
Leg Swing Mobility p17
King Dancer Basic Compensation p13
DAY 2 4 : E C H O [90/30X5]2 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
Medicine Ball Neck
Squat Exercise p82
Quad Press Basic Exercise p49 Ring/Strap Double Row Exercise p11 Clubbell Gama Cast (15lbs) Exercise p06 Leg Thread Exercise p45
Score: Add together the lowest set for each of the exercises
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Warmup
Cooldown
Lifting Camel Mobility p18
Standing Forward Fold Compensation p25
Shirt Ripping Mobility p25 Twisting Lunge Mobility p32
Floor Bow Pull Compensation p09 Twisted Lunge Compensation p29
Prayer Shoulder Plyo Mobility p20
Standing Backbend Compensation p24
Leg Swing Mobility p17
King Dancer Basic Compensation p13
DAY 2 5 : F O X T R O T M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Backstroke Mobility p04
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Handcuff Mobility p09 Knee to Chest Push Kick Mobility p16 Windshield Wiper Mobility p33
DAY 2 6 : F O X T R O T C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Downward Facing Dog Compensation p06 Clasped Hand Forward Fold Compensation p05 Upward Facing Dog Compensation p30 Triangle Compensation p28
DAY 2 7 : F O X T R O T AFAP/T WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Number of Repetitions to Perform
Jump-Up Pullup 50 reps Exercise p77 Kettlebell Push Press (8kgs) reps: 25 right / 25 left Exercise p42 Box Step-Up 50 reps Exercise p24 Clubbell Clockwork Squat (15lbs) reps: 50 right / 50 left Exercise p08
Total Time elapsed for completing all repetitions in Under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Backstroke Mobility p04
Downward Facing Dog Compensation p06
Handcuff Mobility p09
Clasped Hand Forward Fold Compensation p05
Knee to Chest Push Kick Mobility p16
Upward Facing Dog Compensation p30
Windshield Wiper Mobility p33
Triangle Compensation p28
DAY 2 8 : F O X T R O T AFAP/T WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Number of Repetitions to Perform
Jump-Up Pullup 50 reps Exercise p77 Kettlebell Push Press (8kgs) reps: 25 right / 25 left Exercise p42 Box Step-Up 50 reps Exercise p24 Clubbell Clockwork Squat (15lbs) reps: 50 right / 50 left Exercise p08
Total Time elapsed for completing all repetitions in Under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Backstroke Mobility p04
Downward Facing Dog Compensation p06
Handcuff Mobility p09
Clasped Hand Forward Fold Compensation p05
Knee to Chest Push Kick Mobility p16
Upward Facing Dog Compensation p30
Windshield Wiper Mobility p33
Triangle Compensation p28
DAY 2 9 : G O L F M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Windshield Wiper Mobility p33
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Tripod Overhead Mobility p31 hollow Body Crunch Mobility p13 Sit-Thru Stretch Mobility p28
DAY 3 0 : G O L F C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Seated Spinal Twist Compensation p17 Shin Dancer Bridge Compensation p18 Shoulder Bridge Compensation p20 Dying Warrior Compensation p08
DAY 3 1 : G O L F 20/10X8+60 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Kettlebell Figure Eight (8kgs) Exercise p41 Ring/Strap Knee to Chest Exercise p19 Spinal Rock Basic Exercise p53 Quad Press Basic Exercise p49
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Windshield Wiper Mobility p33
Seated Spinal Twist Compensation p17
Tripod Overhead Mobility p31
Shin Dancer Bridge Compensation p18
hollow Body Crunch Mobility p13
Shoulder Bridge Compensation p20
Sit-Thru Stretch Mobility p28
Dying Warrior Compensation p08
DAY 3 2 : G O L F 20/10X8+60 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Kettlebell Figure Eight (8kgs) Exercise p41 Ring/Strap Knee to Chest Exercise p19 Spinal Rock Basic Exercise p53 Quad Press Basic Exercise p49
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Windshield Wiper Mobility p33
Seated Spinal Twist Compensation p17
Tripod Overhead Mobility p31
Shin Dancer Bridge Compensation p18
hollow Body Crunch Mobility p13
Shoulder Bridge Compensation p20
Sit-Thru Stretch Mobility p28
Dying Warrior Compensation p08
DAY 3 3 : H O T E L M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Folding Shinbox Twist Mobility p06
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Twisting Lunge Mobility p32 Hindu Push-up Mobility p10 Leg Swing Mobility p17
DAY 3 4 : H O T E L C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill pigeon compensation P15 Twisted Lunge Compensation p29 Upward Facing Dog Compensation p30 King Dancer Basic Compensation p13
DAY 3 5 : H O T E L 4/1X4 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Score: Average 4 Repetition Totals
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
One Leg Squat High Box Exercise p64 Ring/Strap Double Row Exercise p11 Clubbell Shoulder Park Squat (15lbs) Exercise p07 Leg Thread Exercise p45
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warm-Up
Cooldown
Folding Shinbox Twist Mobility p06
pigeon compensation P15
Twisting Lunge Mobility p32
Twisted Lunge Compensation p29
Hindu Push-up Mobility p10
Upward Facing Dog Compensation p30
Leg Swing Mobility p17
King Dancer Basic Compensation p13
DAY 3 6 : H O T E L 4/1X4 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Score: Average 4 Repetition Totals
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
One Leg Squat High Box Exercise p64 Ring/Strap Double Row Exercise p11 Clubbell Shoulder Park Squat (15lbs) Exercise p07 Leg Thread Exercise p45
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warm-Up
Cooldown
Folding Shinbox Twist Mobility p06
pigeon compensation P15
Twisting Lunge Mobility p32
Twisted Lunge Compensation p29
Hindu Push-up Mobility p10
Upward Facing Dog Compensation p30
Leg Swing Mobility p17
King Dancer Basic Compensation p13
DAY 3 7 : I N D I A M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Shinbox Switch Mobility p24
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Shirt Ripping Mobility p25 Backstroke Mobility p04
DAY 3 8 : I N D I A C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Sphinx Compensation p22 Floor Bow Pull Compensation p09 Downward Facing Dog Compensation p06
DAY 3 9 : I N D I A EMOTM WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Parallel Squat 15 reps Exercise p68
Round 2
Round 7
Round 12
Round 17
Quad Press Basic 10 reps Exercise 49
Round 3
Round 8
Round 13
Round 18
Jump-up Pullup 5 reps Exercise p77
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Shinbox Switch Mobility p24
Sphinx Compensation p22
Shirt Ripping Mobility p25 Backstroke Mobility p04
Floor Bow Pull Compensation p09 Downward Facing Dog Compensation p06
DAY 4 0 : I N D I A EMOTM WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Parallel Squat 15 reps Exercise p68
Round 2
Round 7
Round 12
Round 17
Quad Press Basic 10 reps Exercise 49
Round 3
Round 8
Round 13
Round 18
Jump-up Pullup 5 reps Exercise p77
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Shinbox Switch Mobility p24
Sphinx Compensation p22
Shirt Ripping Mobility p25 Backstroke Mobility p04
Floor Bow Pull Compensation p09 Downward Facing Dog Compensation p06
DAY 4 1 : J U L I E T M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Shinbox Switch Mobility p24
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Hollow Body Crunch Mobility p13 Side Shoulder Cast Mobility p27 Sit-Thru Stretch Mobility p28
DAY 4 2 : J U L I E T C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Sphinx Compensation p22 Shoulder Bridge Compensation p20 Camel Compensation p04 Dying Warrior Compensation p08
DAY 4 3 : J U L I E T AMRAP WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Quad Press Basic 21 reps Exercise p49
Round 2
Round 7
Round 12
Round 17
Parallel Squat 13 reps Exercise p68
Round 3
Round 8
Round 13
Round 18
Ring/Strap Knee Press 8 reps Exercise p15
Round 4
Round 9
Round 14
Round 19
Spinal Rock Basic 5 reps Exercise p53
Round 5
Round 10
Round 15
Round 20
Score: Total number of circuits you completed in under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Shinbox Switch Mobility p24
Sphinx Compensation p22
Hollow Body Crunch Mobility p13
Shoulder Bridge Compensation p20
Side Shoulder Cast Mobility p27
Camel Compensation p04
Sit-Thru Stretch Mobility p28
Dying Warrior Compensation p08
DAY 4 4 : J U L I E T AMRAP WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Quad Press Basic 21 reps Exercise p49
Round 2
Round 7
Round 12
Round 17
Parallel Squat 13 reps Exercise p68
Round 3
Round 8
Round 13
Round 18
Ring/Strap Knee Press 8 reps Exercise p15
Round 4
Round 9
Round 14
Round 19
Spinal Rock Basic 5 reps Exercise p53
Round 5
Round 10
Round 15
Round 20
Score: Total number of circuits you completed in under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Shinbox Switch Mobility p24
Sphinx Compensation p22
Hollow Body Crunch Mobility p13
Shoulder Bridge Compensation p20
Side Shoulder Cast Mobility p27
Camel Compensation p04
Sit-Thru Stretch Mobility p28
Dying Warrior Compensation p08
DAY 4 5 : K I L O M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Lifting Table Mobility p19
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Windshield Wiper Mobility p33 Floor Hip Worm Mobility p05 Inside Shoulder Circle Mobility p14 Folding Shinbox Twist Mobility p06
DAY 4 6 : K I L O C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Standing Backbend Clasped Hand Compensation p23 Triangle Compensation p28 Flying Locust Compensation p11 Locust Compensation p14 Pigeon Compensation p15
DAY 4 7 : K I L O [90/30X5]2 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
Kettlebell TwoHanded Swing (8kgs) Exercise p43 Clubbell Clockwork Squat (15lbs) Exercise p08 Sandbag Deadlift Exercise p87 Parallette/Box Knee Press Exercise p29 One Leg Squat High Box Exercise p64
Score: Add together the lowest set for each of the exercises
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Warmup
Cooldown
Lifting Table Mobility p19
Standing Backbend Clasped Hand Compensation p23
Windshield Wiper Mobility p33 Floor Hip Worm Mobility p05
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Inside Shoulder Circle Mobility p14
Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Folding Shinbox Twist Mobility p06
Triangle Compensation p28 Flying Locust Compensation p11 Locust Compensation p14 Pigeon Compensation p15
DAY 4 8 : K I L O [90/30X5]2 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
Kettlebell TwoHanded Swing (8kgs) Exercise p43 Clubbell Clockwork Squat (15lbs) Exercise p08 Sandbag Deadlift Exercise p87 Parallette/Box Knee Press Exercise p29 One Leg Squat High Box Exercise p64
Score: Add together the lowest set for each of the exercises
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Warmup
Cooldown
Lifting Table Mobility p19
Standing Backbend Clasped Hand Compensation p23
Windshield Wiper Mobility p33 Floor Hip Worm Mobility p05
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Inside Shoulder Circle Mobility p14
Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Folding Shinbox Twist Mobility p06
Triangle Compensation p28 Flying Locust Compensation p11 Locust Compensation p14 Pigeon Compensation p15
DAY 4 9 : L I M A M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Frog Leg Swim Mobility p07
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Lifting Camel Mobility p18 Hitchhiker Mobility p12
DAY 5 0 : L I M A C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Wind Removing Compensation p31 Standing Forward Fold Compensation p25 Seal Compensation p16
DAY 5 1 : L I M A AFAP/T WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Number of Repetitions to Perform
Mountain Climber 100 reps Exercise p57 Medicine Ball Neck Squat 100 reps Exercise p82 Clubbell Two-Handed Swipe (15lbs) 100 reps Exercise p05 Total Time elapsed for completing all repetitions in Under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Frog Leg Swim Mobility p07
Wind Removing Compensation p31
Lifting Camel Mobility p18
Standing Forward Fold Compensation p25
Hitchhiker Mobility p12
Seal Compensation p16
DAY 5 2 : L I M A AFAP/T WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Number of Repetitions to Perform
Mountain Climber 100 reps Exercise p57 Medicine Ball Neck Squat 100 reps Exercise p82 Clubbell Two-Handed Swipe (15lbs) 100 reps Exercise p05 Total Time elapsed for completing all repetitions in Under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Frog Leg Swim Mobility p07
Wind Removing Compensation p31
Lifting Camel Mobility p18
Standing Forward Fold Compensation p25
Hitchhiker Mobility p12
Seal Compensation p16
DAY 5 3 : M I K E M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Knee to chest Push Kick Mobility p16
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Lifting Camel Mobility p18 Twisting Lunge Mobility p32 Backstroke Mobility p04
DAY 5 4 : M I K E C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Upward Facing Dog Compensation p30 Standing Forward Fold Compensation p25 Twisted Lunge Compensation p29 Downward Facing Dog Compensation p06
DAY 5 5 : M I K E 20/10X8+60 WORKOUT Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Box Step-Up Exercise p24 Medicine Ball Neck Squat Exercise p82 Ring/Strap Double Row Exercise p11 Jump-up Pullup Exercise p77
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Knee to chest Push Kick Mobility p16
Upward Facing Dog Compensation p30
Lifting Camel Mobility p18
Standing Forward Fold Compensation p25
Twisting Lunge Mobility p32
Twisted Lunge Compensation p29
Backstroke Mobility p04
Downward Facing Dog Compensation p06
DAY 5 6 : M I K E 20/10X8+60 WORKOUT Date
Resting Heart Rate
Heart Rate Maximum
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Box Step-Up Exercise p24 Medicine Ball Neck Squat Exercise p82 Ring/Strap Double Row Exercise p11 Jump-up Pullup Exercise p77
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Knee to chest Push Kick Mobility p16
Upward Facing Dog Compensation p30
Lifting Camel Mobility p18
Standing Forward Fold Compensation p25
Twisting Lunge Mobility p32
Twisted Lunge Compensation p29
Backstroke Mobility p04
Downward Facing Dog Compensation p06
DAY 5 7 : N O V E M B E R M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Lifting Camel Mobility p18
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Inside Shoulder Circle Mobility p14 Windshield Wiper Mobility p33 Handcuff Mobility p09
DAY 5 8 : N O V E M B E R C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Standing Forward Fold Compensation p25 Locust Compensation p14 Triangle Compensation p28 Clasped Hand Forward Fold Compensation p05
DAY 5 9 : N O V E M B E R 4/1X4 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Score: Average 4 Repetition Totals
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Medicine Ball Neck Squat Exercise p82 Parallette/Box Knee Press Exercise p29 Clubbell Clockwork Squat (15lbs) Exercise p08 Kettlebell Push Press (8kgs) Exercise p42
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Lifting Camel Mobility p18
Standing Forward Fold Compensation p25
Inside Shoulder Circle Mobility p14 Windshield Wiper Mobility p33 Handcuff Mobility p09
Locust Compensation p14 Triangle Compensation p28 Clasped Hand Forward Fold Compensation p05
DAY 6 0 : N O V E M B E R 4/1X4 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Score: Average 4 Repetition Totals
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Medicine Ball Neck Squat Exercise p82 Parallette/Box Knee Press Exercise p29 Clubbell Clockwork Squat (15lbs) Exercise p08 Kettlebell Push Press (8kgs) Exercise p42
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Lifting Camel Mobility p18
Standing Forward Fold Compensation p25
Inside Shoulder Circle Mobility p14 Windshield Wiper Mobility p33 Handcuff Mobility p09
Locust Compensation p14 Triangle Compensation p28 Clasped Hand Forward Fold Compensation p05
DAY 6 1 : O S C A R M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Prone Shoulder Circle Mobility p21
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Tripod Overhead Mobility p31 Lifting Table Mobility p19
DAY 6 2 : O S C A R C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Three Leg Down Dog Compensation p27 Shin Dancer Bridge Compensation p18 Standing Backbend Clasped Hand Compensation p23
DAY 6 3 : O S C A R EMOTM WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises Clubbell Two-Hand Head Cast (15lbs) reps: 5 Exercise p09 Ring/Strap Knee to Chest reps: 5 Exercise p19 Kettlebell Two-Handed Swing (8kgs) reps: 5 Exercise p43
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Prone Shoulder Circle Mobility p21
Three Leg Down Dog Compensation p27
Tripod Overhead Mobility p31 Lifting Table Mobility p19
Shin Dancer Bridge Compensation p18 Standing Backbend Clasped Hand Compensation p23
DAY 6 4 : O S C A R EMOTM WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises Clubbell Two-Hand Head Cast (15lbs) reps: 5 Exercise p09 Ring/Strap Knee to Chest reps: 5 Exercise p19 Kettlebell Two-Handed Swing (8kgs) reps: 5 Exercise p43
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Prone Shoulder Circle Mobility p21
Three Leg Down Dog Compensation p27
Tripod Overhead Mobility p31 Lifting Table Mobility p19
Shin Dancer Bridge Compensation p18 Standing Backbend Clasped Hand Compensation p23
DAY 6 5 : PA PA M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Lifting Table Mobility p19
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Shoulder Screw Mobility p26 Prayer Shoulder Plyo Mobility p20 Shirt Ripping Mobility p25
DAY 6 6 : PA PA C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Standing Backbend Clasped Hand Compensation p23 Floor Scorpion Compensation p10 Standing Backbend Compensation p24 Floor Bow Pull Compensation p09
DAY 6 7 : PA PA AMRAP WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Kettlebell Two-Handed Swing (8kgs) reps: 21 Exercise p43
Round 2
Round 7
Round 12
Round 17
Parallette/Box Knee Press reps: 13 Exercise p29
Round 3
Round 8
Round 13
Round 18
Clubbell Gama Cast (15lbs) reps: 8 Exercise p06
Round 4
Round 9
Round 14
Round 19
Quad Press Basic reps: 5 Exercise p49
Round 5
Round 10
Round 15
Round 20
Score: Total number of circuits you completed in under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Lifting Table Mobility p19
Standing Backbend Clasped Hand Compensation p23
Shoulder Screw Mobility p26 Prayer Shoulder Plyo Mobility p20 Shirt Ripping Mobility p25
Floor Scorpion Compensation p10 Standing Backbend Compensation p24 Floor Bow Pull Compensation p09
DAY 6 8 : PA PA AMRAP WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Kettlebell Two-Handed Swing (8kgs) reps: 21 Exercise p43
Round 2
Round 7
Round 12
Round 17
Parallette/Box Knee Press reps: 13 Exercise p29
Round 3
Round 8
Round 13
Round 18
Clubbell Gama Cast (15lbs) reps: 8 Exercise p06
Round 4
Round 9
Round 14
Round 19
Quad Press Basic reps: 5 Exercise p49
Round 5
Round 10
Round 15
Round 20
Score: Total number of circuits you completed in under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Lifting Table Mobility p19
Standing Backbend Clasped Hand Compensation p23
Shoulder Screw Mobility p26 Prayer Shoulder Plyo Mobility p20 Shirt Ripping Mobility p25
Floor Scorpion Compensation p10 Standing Backbend Compensation p24 Floor Bow Pull Compensation p09
DAY 6 9 : Q U E B E C M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Folding Shinbox Twist Mobility p06
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Side Shoulder Cast Mobility p27 Hindu Push-up Mobility p10 Hollow Body Crunch Mobility p13 Sit-Thru Stretch Mobility p28
DAY 7 0 : Q U E B E C C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Pigeon Compensation p15 Camel Compensation p04 Upward Facing Dog Compensation p30 Shoulder Bridge Compensation p20 Dying Warrior Compensation p08
DAY 7 1 : Q U E B E C [90/30X5]2 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
One Leg Squat High Box Exercise p64 Ring/Strap Knee Press Exercise p15 Clubbell Shoulder Park Squat (15lbs) Exercise p07 Spinal Rock Basic Exercise p53 Quad Press Basic Exercise p49
Score: Add together the lowest set for each of the exercises
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Warmup
Cooldown
Folding Shinbox Twist Mobility p06
Pigeon Compensation p15
Side Shoulder Cast Mobility p27 Hindu Push-up Mobility p10 Hollow Body Crunch Mobility p13 Sit-Thru Stretch Mobility p28
Camel Compensation p04 Upward Facing Dog Compensation p30 Shoulder Bridge Compensation p20 Dying Warrior Compensation p08
DAY 7 2 : Q U E B E C [90/30X5]2 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
One Leg Squat High Box Exercise p64 Ring/Strap Knee Press Exercise p15 Clubbell Shoulder Park Squat (15lbs) Exercise p07 Spinal Rock Basic Exercise p53 Quad Press Basic Exercise p49
Score: Add together the lowest set for each of the exercises
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt. Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery. During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Warmup
Cooldown
Folding Shinbox Twist Mobility p06
Pigeon Compensation p15
Side Shoulder Cast Mobility p27 Hindu Push-up Mobility p10 Hollow Body Crunch Mobility p13 Sit-Thru Stretch Mobility p28
Camel Compensation p04 Upward Facing Dog Compensation p30 Shoulder Bridge Compensation p20 Dying Warrior Compensation p08
DAY 7 3 : R O M E O M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Twisting Lunge Mobility p32
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Shinbox Switch Mobility p24 Rolling Shoulder Blade Mobility p23 Backstroke Mobility p04
DAY 7 4 : R O M E O C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Twisted Lunge Compensation p29 Sphinx Compensation p22 Sleeping Warrior Compensation p21 Downward Facing Dog Compensation p06
DAY 7 5 : R O M E O AFAP/T WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Number of Repetitions to Perform
Ring/Strap Double Row 30 reps Exercise p11 Parallel Squat 50 reps Exercise p68 Kettlebell Deadlift 50 reps Exercise p37 Jump-up Pullup 30 reps Exercise p77
Total Time elapsed for completing all repetitions in Under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Twisting Lunge Mobility p32
Twisted Lunge Compensation p29
Shinbox Switch Mobility p24
Sphinx Compensation p22
Rolling Shoulder Blade Mobility p23 Backstroke Mobility p04
Sleeping Warrior Compensation p21 Downward Facing Dog Compensation p06
DAY 7 6 : R O M E O AFAP/T WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Number of Repetitions to Perform
Ring/Strap Double Row 30 reps Exercise p11 Parallel Squat 50 reps Exercise p68 Kettlebell Deadlift 50 reps Exercise p37 Jump-up Pullup 30 reps Exercise p77
Total Time elapsed for completing all repetitions in Under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Twisting Lunge Mobility p32
Twisted Lunge Compensation p29
Shinbox Switch Mobility p24
Sphinx Compensation p22
Rolling Shoulder Blade Mobility p23 Backstroke Mobility p04
Sleeping Warrior Compensation p21 Downward Facing Dog Compensation p06
DAY 7 7 : S I E R R A M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Rocking shin Lunge Mobility p22
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Shoulder Screw Mobility p26 Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07
DAY 7 8 : S I E R R A C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Shin Lunge Compensation p19 Floor Scorpion Compensation p10 Shoulder Bridge Compensation p20 Wind Removing Compensation p31
DAY 7 9 : S I E R R A 20/10X8+60 WORKOUT Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Front Lunge Exercise p72 Parallette/Box Knee Press Exercise p29 Spinal Rock Basic Exercise p53 Mountain Climber Exercise p57
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Rocking shin Lunge Mobility p22
Shin Lunge Compensation p19
Shoulder Screw Mobility p26 Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07
Floor Scorpion Compensation p10 Shoulder Bridge Compensation p20 Wind Removing Compensation p31
DAY 8 0 : S I E R R A 20/10X8+60 WORKOUT Date
Resting Heart Rate
Heart Rate Maximum
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Front Lunge Exercise p72 Parallette/Box Knee Press Exercise p29 Spinal Rock Basic Exercise p53 Mountain Climber Exercise p57
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Rocking shin Lunge Mobility p22
Shin Lunge Compensation p19
Shoulder Screw Mobility p26 Hollow Body Crunch Mobility p13 Frog Leg Swim Mobility p07
Floor Scorpion Compensation p10 Shoulder Bridge Compensation p20 Wind Removing Compensation p31
DAY 8 1 : TA N G O M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Prayer Shoulder Plyo Mobility p20
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Tripod Overhead Mobility p31 Floor Hip Worm Mobility p05 Leg Swing Mobility p17
DAY 8 2 : TA N G O C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Standing Backbend Compensation p24 Shin Dancer Bridge Compensation p18 Flying Locust Compensation p11 King Dancer Basic Compensation p13
DAY 8 3 : TA N G O 4/1X4 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Score: Average 4 Repetition Totals
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Clubbell Gama Cast (15lbs) Exercise p06 Ring/Strap Knee to chest Exercise p19 Sandbag Deadlift Exercise p87 Leg Thread Exercise p45
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Prayer Shoulder Plyo Mobility p20
Standing Backbend Compensation p24
Tripod Overhead Mobility p31
Shin Dancer Bridge Compensation p18
Floor Hip Worm Mobility p05 Leg Swing Mobility p17
Flying Locust Compensation p11 King Dancer Basic Compensation p13
DAY 8 4 : TA N G O 4/1X4 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Score: Average 4 Repetition Totals
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Clubbell Gama Cast (15lbs) Exercise p06 Ring/Strap Knee to chest Exercise p19 Sandbag Deadlift Exercise p87 Leg Thread Exercise p45
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle.. Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Prayer Shoulder Plyo Mobility p20
Standing Backbend Compensation p24
Tripod Overhead Mobility p31
Shin Dancer Bridge Compensation p18
Floor Hip Worm Mobility p05 Leg Swing Mobility p17
Flying Locust Compensation p11 King Dancer Basic Compensation p13
DAY 8 5 : U N I F O R M M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Shinbox Switch Mobility p24
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Inside Shoulder Circle Mobility p14 Hindu Push-up Mobility p10
DAY 8 6 : U N I F O R M C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Sphinx Compensation p22 Locust Compensation p14 Upward Facing Dog Compensation p30
DAY 8 7 : U N I F O R M EMOTM WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Parallel Squat 8 reps Exercise p68
Round 2
Round 7
Round 12
Round 17
Parallette/Box Knee Press 5 reps Exercise p29
Round 3
Round 8
Round 13
Round 18
Clubbell Shoulder Park Squat (15lbs) reps: 3 right / 3 left Exercise p07
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Shinbox Switch Mobility p24
Sphinx Compensation p22
Inside Shoulder Circle Mobility p14
Locust Compensation p14
Hindu Push-up Mobility p10
Upward Facing Dog Compensation p30
DAY 8 8 : U N I F O R M EMOTM WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Parallel Squat 8 reps Exercise p68
Round 2
Round 7
Round 12
Round 17
Parallette/Box Knee Press 5 reps Exercise p29
Round 3
Round 8
Round 13
Round 18
Clubbell Shoulder Park Squat (15lbs) reps: 3 right / 3 left Exercise p07
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Score: Total Rounds you completed all repetitions in under 60 seconds
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it. When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Shinbox Switch Mobility p24
Sphinx Compensation p22
Inside Shoulder Circle Mobility p14
Locust Compensation p14
Hindu Push-up Mobility p10
Upward Facing Dog Compensation p30
DAY 8 9 : V I C T O R M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Lifting Table Mobility p19
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Prone Shoulder Circle Mobility p21 Rocking Shin Lunge Mobility p22
DAY 9 0 : V I C T O R C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Standing Backbend Clasped Hand Compensation p23 Three Leg Down Dog Compensation p27 Shin Lunge Compensation p19
DAY 9 1 : V I C T O R AMRAP WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises Kettlebell Two Handed Swing (8kgs) reps: 8 Exercise p43 Clubbell Two-Handed Head Cast (15lbs) reps: 13 Exercise p09 Front Lunge reps: 21 Exercise p72
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Score: Total number of circuits you completed in under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Lifting Table Mobility p19
Standing Backbend Clasped Hand Compensation p23
Prone Shoulder Circle Mobility p21 Rocking Shin Lunge Mobility p22
Three Leg Down Dog Compensation p27 Shin Lunge Compensation p19
DAY 9 2 : V I C T O R AMRAP WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises Kettlebell Two Handed Swing (8kgs) reps: 8 Exercise p43 Clubbell Two-Handed Head Cast (15lbs) reps: 13 Exercise p09 Front Lunge reps: 21 Exercise p72
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
Score: Total number of circuits you completed in under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.) Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Lifting Table Mobility p19
Standing Backbend Clasped Hand Compensation p23
Prone Shoulder Circle Mobility p21 Rocking Shin Lunge Mobility p22
Three Leg Down Dog Compensation p27 Shin Lunge Compensation p19
DAY 9 3 : W H I S K E Y M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Windshield Wiper Mobility p33
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Lifting Camel Mobility p18 Shoulder Screw Mobility p26 Twisting Lunge Mobility p32 Folding Shinbox Twist Mobility p06
DAY 9 4 : W H I S K E Y C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Seated Spinal Twist Compensation p17 Standing Forward Fold Compensation p25 Floor Scorpion Compensation p10 Twisted Lunge Compensation p29 Pigeon Compensation p15
DAY 9 5 : W H I S K E Y [90/30X5]2 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
Kettlebell Figure Eight (8kgs) Exercise p41 Medicine Ball Neck Squat Exercise p82 Parallette/Box Knee Press Exercise p29 Ring/Strap double row Exercise p11 One Leg Squat High Box Exercise p64
Score: Add together the lowest set for each of the exercises
DIRECTIONS:
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Warmup
Cooldown
You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.
Windshield Wiper Mobility p33
Seated Spinal Twist Compensation p17
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.
Lifting Camel Mobility p18
Standing Forward Fold Compensation p25
During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
Shoulder Screw Mobility p26
Floor Scorpion Compensation p10
Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Twisting Lunge Mobility p32 Folding Shinbox Twist Mobility p06
Twisted Lunge Compensation p29 Pigeon Compensation p15
DAY 9 6 : W H I S K E Y [90/30X5]2 WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
Kettlebell Figure Eight (8kgs) Exercise p41 Medicine Ball Neck Squat Exercise p82 Parallette/Box Knee Press Exercise p29 Ring/Strap double row Exercise p11 One Leg Squat High Box Exercise p64
Score: Add together the lowest set for each of the exercises
DIRECTIONS:
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Warmup
Cooldown
You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.
Windshield Wiper Mobility p33
Seated Spinal Twist Compensation p17
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.
Lifting Camel Mobility p18
Standing Forward Fold Compensation p25
During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.
Shoulder Screw Mobility p26
Floor Scorpion Compensation p10
Twisting Lunge Mobility p32
Twisted Lunge Compensation p29
Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle.
When you finish, with your final exercise and final heart rate and have it recorded above, then perform 1 round of the cool-down which you will perform on your compensation of this cycle. Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Folding Shinbox Twist Mobility p06
Pigeon Compensation p15
DAY 9 7 : X R AY M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Knee to Chest Push Kick Mobility p16
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Inside Shoulder Circle Mobility p14 Tripod Overhead Mobility p31 Handcuff Mobility p09
DAY 9 8 : X R AY C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Upward Facing Dog Compensation p30 Locust Compensation p14 Shin Dancer Bridge Compensation p18 Clasped Hand Forward Fold Compensation p05
DAY 9 9 : X R AY AFAP/T WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Number of Repetitions to Perform
Box Step-up 50 reps Exercise p24 Parallette/Box Knee Press 50 reps Exercise p29 Ring/Strap Knee to Chest 50 reps Exercise p19 Kettlebell Push Press (8kgs) reps: 25 right / 25 left Exercise p42
Total Time elapsed for completing all repetitions in Under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Knee to Chest Push Kick Mobility p16
Upward Facing Dog Compensation p30
Inside Shoulder Circle Mobility p14 Tripod Overhead Mobility p31 Handcuff Mobility p09
Locust Compensation p14 Shin Dancer Bridge Compensation p18 Clasped Hand Forward Fold Compensation p05
DAY 1 0 0 : X R AY AFAP/T WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Number of Repetitions to Perform
Box Step-up 50 reps Exercise p24 Parallette/Box Knee Press 50 reps Exercise p29 Ring/Strap Knee to Chest 50 reps Exercise p19 Kettlebell Push Press (8kgs) reps: 25 right / 25 left Exercise p42
Total Time elapsed for completing all repetitions in Under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Knee to Chest Push Kick Mobility p16
Upward Facing Dog Compensation p30
Inside Shoulder Circle Mobility p14 Tripod Overhead Mobility p31 Handcuff Mobility p09
Locust Compensation p14 Shin Dancer Bridge Compensation p18 Clasped Hand Forward Fold Compensation p05
DAY 1 0 1 : YA N K E E M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Prone Shoulder Circle Mobility p21
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Floor hip Worm Mobility p05 Handcuff Mobility p09 Frog Leg Swim Mobility p07
DAY 1 0 2 : YA N K E E C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Three Leg Down Dog Compensation p27 Flying Locust Compensation p11 Clasped Hand Forward Fold Compensation p05 Wind removing Compensation p31
DAY 1 0 3 : YA N K E E 20/10X8+60 WORKOUT Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Exercises
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Clubbell TwoHanded Head Cast (15lbs) Exercise p09 Sandbag Deadlift Exercise p87 Kettlebell Push Press (8kgs) Exercise p42 Mountain Climber Exercise p57
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Prone Shoulder Circle Mobility p21
Three Leg Down Dog Compensation p27
Floor hip Worm Mobility p05
Flying Locust Compensation p11
Handcuff Mobility p09
Clasped Hand Forward Fold Compensation p05
Frog Leg Swim Mobility p07
Wind removing Compensation p31
DAY 1 0 4 : YA N K E E 20/10X8+60 WORKOUT Date
Resting Heart Rate
Heart Rate Maximum
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Score: Add the lowest of 8 sets from each of the exercises
Average Heart Rate
Average Technique
Average Effort
Average Discomfort
Clubbell TwoHanded Head Cast (15lbs) Exercise p09 Sandbag Deadlift Exercise p87 Kettlebell Push Press (8kgs) Exercise p42 Mountain Climber Exercise p57
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above. During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle When you finish, with your final exercise and final heart rate and have it recorded above then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.
Warmup
Cooldown
Prone Shoulder Circle Mobility p21
Three Leg Down Dog Compensation p27
Floor hip Worm Mobility p05
Flying Locust Compensation p11
Handcuff Mobility p09
Clasped Hand Forward Fold Compensation p05
Frog Leg Swim Mobility p07
Wind removing Compensation p31
DAY 1 0 5 : Z U L U M O B I L I T Y Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
No Intensity Mobility Target Heart Rate 0-40% Maximum
DIRECTIONS: As this is a recovery day, do not exceed 40% of your heart rate maximum. Perform the mobility drills in these blocks for the workout.
Mobility Drill
For your No Intensity Day, repeat the warm-up 3X (three times total).
Hitchhiker Mobility p12
Spend more time in General if you need it on your mobility. You may also add other drills from the Mobility manual as long as you perform at minimum the drills listed on this page.
Rolling Shoulder Blade Mobility p23 Backstroke Mobility p04 Knee to Chest Push Kick Mobility p16
DAY 1 0 6 : Z U L U C O M P E N S AT I O N Date
Resting Heart Rate
Heart Rate Maximum
220-AGE
Low Intensity Compensation Target Heart Rate 40-60% Maximum
DIRECTIONS: As this is a recovery day, maintain between 40-60% of your heart rate maximum. Perform the compensation drills in these blocks for the workout. For your Low Intensity Day, repeat the cool-down 3X (three times total). Spend more time in General if you need it on your compensation. You may also add other drills from the Compensation manual as long as you perform at minimum the drills listed on this page.
Compensation Drill Seal Compensation p16 Sleeping Warrior Compensation p21 Downward Facing Dog compensation p06 Upward Facing Dog Compensation p30
DAY 1 0 7 : Z U L U AFAP/T WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
Moderate Intensity Workout Target Heart Rate 60-80% Maximum
220-AGE
Exercises
Number of Repetitions to Perform
Clubbell Two-Handed Swipe (15lbs) reps: 50 Exercise p05 Kettlebell Deadlift reps: 50 Exercise p37 Jump-up Pullup reps: 50 Exercise p77 Box Step-up reps: 50 Exercise p24
Total Time elapsed for completing all repetitions in Under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Hitchhiker Mobility p12
Seal Compensation p16
Rolling Shoulder Blade Mobility p23
Sleeping Warrior Compensation p21
Backstroke Mobility p04 Knee to Chest Push Kick Mobility p16
Downward Facing Dog compensation p06 Upward Facing Dog Compensation p30
DAY 1 0 8 : Z U L U AFAP/T WORKOUT Date
Heart Rate Maximum
Resting Heart Rate
High Intensity Workout Target Heart Rate 80-100% Maximum
220-AGE
Exercises
Number of Repetitions to Perform
Clubbell Two-Handed Swipe (15lbs) reps: 50 Exercise p05 Kettlebell Deadlift reps: 50 Exercise p37 Jump-up Pullup reps: 50 Exercise p77 Box Step-up reps: 50 Exercise p24
Total Time elapsed for completing all repetitions in Under 20 minutes
DIRECTIONS: Perform 1 round of the warm-up which you have already performed on your mobility day of this cycle. Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate. Perform 1 round of the cool-down which you will perform on your compensation of this cycle.
Final Heart Rate
Final Technique
Final Effort
Final Discomfort
Warmup
Cooldown
Hitchhiker Mobility p12
Seal Compensation p16
Rolling Shoulder Blade Mobility p23
Sleeping Warrior Compensation p21
Backstroke Mobility p04 Knee to Chest Push Kick Mobility p16
Downward Facing Dog compensation p06 Upward Facing Dog Compensation p30
