*** HEADS-UP: Our next 10 week SQUAT cycle starts end of this month. All percentages will be based on your latest 1RM Front Squat number. This will be the load you achieved on Tue/8 Sep OR you’ll have another chance on Tue/15 Sep. ***
1RM Deadlift
Suggested warm up as follows… 5 @ 60%, 4 @ 70%, 2 @ 80%, 1 @ 90%, 1 @ 95%, 1 RM attempts
Single Sport Endurance Workout
Choose ONE of the following Sports
Swim (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates.
Bike (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates.
Run (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates.
Row (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates.
Ruck (TUES): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates.
*Aim for max distance on each interval
*Rest 3:30 after 7:00 if completing multiple rounds
Multi-Sport Endurance Workout
Swim (MON): 5:00 ON, 2:30 OFF, 6:00 ON, 3:00 OFF, 7:00 ON, DONE
Complete 1 – 3 rounds based off goals. Perform until form/pace deteriorates
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