Workout A1. Deadlift 3 x 5; 30sec rest A2. Band Lat Activation 3 x 12; 2min rest B1. Chin Up Progressions x 3 sets; 1min rest B2. DB Floor Press 3 x 12; 1min rest B3. Band Pull Throughs 3 x 15; 1min rest C1. Barbell Curls 3 x 12; 1min rest C2. Knee Raises 3 x 12; 1min rest
Workout Skierg Sprints Prep 5 x 250m; 1min rest @benchmark (750m) pace *negative splits – go faster each round BUT be sensible about this, don’t play your hand too soon and go all out too early General Workout (do 1 or both blocks) Block 1 8 x 1min Row; 1min rest @ r18, 20, 22, 24, 26,...
Workout A. Bench 3 x 5-8; 3min rest B. (Some Squatober Goodness) Squat x 6,7,8 @ 70% 1rm; 3min rest C1. DB Row 4 x 8-12 each arm; 1min rest C2. DB Lat Raise 4 x 12; 1min rest C3. Band Pushdowns 4 x 25; 1min rest
Specific Warm Up Row – connection partner drills Skierg Sprint Training 3 x 500m; 3min rest – @750m Time Trial Pace Team Tuesday Some Assault Bike fun – turn up to find out 🙂
Workout: A. Squat 3 x 5-8; 3min rest B1. DB RDL 3 x 12; 1min rest B2. Dips / Pushups 3 x 12; 1min rest C1. Inverted Row 3 x 12; 1min rest C2. Copenhagen Plank 3 x 20sec each side or Side Lying Adductor Raise 3 x 10/10; 1min rest Finisher: 750m Skierg Some Bret Contreras Glute warm up ideas…
Workout A1. Press 3 x 5; 1min rest A2. KB Swing 3 x 15; 90sec rest B1. DB Floor Press 3-4 x 12; 1min rest B2. DB Reverse Lunge 3-4 x 10/10; 1min rest C1. Prone Flys 3 x 10; no rest C2. Prone Rows 3 x 10; no rest C3. Prone ISO Hold 3 x 20sec+; 2min rest Finisher: 300m Row (for time)
Workout A. Halting Deadlift 3 x 5; 3min rest @ 65% 1rm approx B1. Tall Kneeling DB Press 3-4 x 12; 1min rest B2. (Incline) DB Row 3-4 x 12; 1min rest B3. Band Pull Throughs 3-4 x 15; 1min rest C1. 1/2 Kneeling Pallof Press 3 x 10/10; 1min rest C2. Barbell / Dumbbell Curls 3 x 12 1min rest
Workout: Block 1 8 x 1min Row; 1min rest @ r18, 20, 22, 24, 26, 28, 30, 30+ * should be negative splits, rate = speed Block 2 8 x 1min Ski; 1min rest @ r30, 32, 34, 36, 38, 40, 42, 42+ * should be negative splits, rate = speed
Workout: A. Bench guys: 3 x 5 @30×1; 3min rest girls: 3 x 5-8 @3011; 3min rest B1. Chin Up Progressions x 3 sets; 1min rest B2. Weighted Deadbugs 3 x 30sec; 90sec rest C1. DB Lat Raise 3 x 15; 1min rest C2. Plate Front Raise 3 x 15; 1min rest C3. Band Pushdowns 3 x 20+; 1min rest
Specific Warm Up Bracing / Femoral Rotation , ‘torque’ Workout A. Squat 3-5 x 5 reps @3111; 3min rest B. DB RDL 3 x 12-15; 90sec rest C1. DB Split Squat 3 x 10/10; 1min rest C2. Inverted Row 3 x 10; 1min rest C3. side Lying Adductor Raise 3 x 10/10; 1min rest or C3. Side Plank 3 x 30sec...
