Workouts

INTRODUCTION

Everyone has a different idea about what training is. People think training and exercising are the same. They are not. Exercising is just going through the motions and moving around. Training is preparing for a specific task. It is goal orientated. It has a purpose.

One thing is for certain; action is required. Not words. People talk too much and act too little or not at all. Express yourself through your training, through your actions.

The following workouts are designed to explore physical training methods that aims to keep you interested and motivated in order to push your boundaries. They might possibly be some of the most challenging workouts that you will ever experience. Whether you are a beginner or an advanced athlete or coach, the following sessions have something to offer.

Training principles come from experiance, from action, from application, and a deep sense of self-knowledge. We all have own way and style. The training listed here is built around engaging your mind and improving yourself through hard effort.

The workouts are categorised by the primary system that they affect. I recommend choosing a session based on what looks fun and challenging, or just pick randomly. Feel free to modify as you see fit.

THE WORKOUTS

STRENGTH & CAPACITY

Work up to a 10 Rep Max Bench Press, a heavy Atlas Stone and a heavy 100Ft Sled Push

20 Minute AMRAP

1000M C2 Bike Erg

50 Ft Sled Push

10 Bench Press

50 Ft Sled Push

Then:

20 Minute AMRAP

1-3 Atlas Stone (AHAP)

20 Cal Row

100Ft Sandbag Carry

Finish with:

Ski Erg Intervals (You Go – I Go)

30 Second Ski Erg (FAST) +

Intervals 1 – 5: 20 Goblet Squats

Intervals 6 – 10: 10 DBell Ground To Overhead

Intervals 11 – 15: 100Ft Farmer Carry

STRENGTH & CAPACITY

Work up to a 10 Rep Max Goblet Squat

Then:

10 Rounds

10 Goblet Squat

10 RDL’s w/5 sec. pause at the bottom¬† of each rep (AHAP)

30 Seated Banded Leg Curls

Alt 40 Minute EMOM

13-18 Cal Ski Erg

150Ft Sandbag Carry

13-18 Cal Airbike

8-15 Wall Balls

For the EMOM, the Ski Erg and Airbike are not to be performed as an out and out sprint at the start but at a respectable speed. Start with 13 cals and progress up, if possible to 18 Cals and then beyond at the end.

The same applies for the Wall Balls. Start low and progress up.

Record the amount of rounds completed and aim to beat it the next time you do it.

STRENGTH & ENDURANCE

Work up to a 10 Rep Max Bench Press

Then:

10 Rounds

10 Bench Press

10 KB Plank Rows (AHAP)

20 GHD Sit Ups

30 Minute AMRAP

25 Cal Airbike

20 Dips

6 Sandbag/DBall Over Shoulder

The aim here is to maintain the 10RM weight for the Bench Press and KB Plank Rows. If maintaining the weight is not achievable, reduce it in order to maintain the 10 reps.

For the AMRAP, the Airbike is not to be performed as an out and out sprint but a respectable speed of approximately 85% capacity.

Rest as needed to keep strict form for the Dips.

Record the amount of rounds completed and aim to beat it the next time you do it.

BAMBI (FUCK YOU LEGS)

5 ROUNDS

10 DBL KB Reverse Lunges (R & L)

15 DBL KB RDL

100 Ft DBL KB Walking Lunge

100 Ft Sled Push (AHAP)

300 CAL Airbike

Every 2 minutes:

10 DBell Ground To Overhead

10 DBell Thrusters

10 DBell Box Step Overs

Pick a weight that you can maintain the specified Reps. Reduce weight if needed but try maintain the initial weight for as long as possible.

For the DBell complex, choose the weight wisely. A moderate weight is completely acceptable here. The grip will suffer.

WORK CAPACITY

For Time:

500m Ski Erg

100ft Sled Push Push

500m Row

100ft Sled Push

50 Cal Airbike

1 minute Rest

3 Rounds

Aim to better your time each round. Make yourself accountable.

WORK CAPACITY

Work up to a heavy 50ft Dbell Crawl Row

Then:

10 Rounds

50 Ft DBell Crawl Row (25Kg Dbells)

100 Ft Farmer Carry (AHAP)

20 Cals Ski Erg

FOR MORE INFORMATION ON TRAINING, WORKOUTS AND PROGRAM METHODOLOGY, PLEASE CHECK OUT THE EBOOK SECTION BY CLICKING ON THE INDIVIDUAL EBOOK IMAGES BELOW.

Spartan Ebook