Sat 19th Oct
Workout A1. Press 3 x 5; 30sec rest A2. Static Glute Bridge w Band 3 x 30sec; 2min rest B1. DB Bulgarian Split Squat 3 x 8/8; 1min rest B2. DB Lat Raise 3 x 12; 1min rest B3. Pullaparts 3 x 20; 1min rest C. Conditioning: Skierg Sprints workout: 5 x 250m; 1min rest […]
Fri 18th Oct
Workout A. Deadlift 5 x 3;2-3min rest B1. DB Floor Press 3 x 12; 1min rest B2. DB Row 3 x 12/12; 1min rest B3. Band Pull Throughs 3 x 15; 1min rest C1. 1arm Single Leg DL w Row 2 x 12/12; 1min rest C2. Knee Raise 2 x 12; 1min rest
Thu 17th Oct
Specific Warmup Skierg -> Catch / Finish Positions Partner Drag Factor drills – look for ‘fluid’ drive No Arms Drill Workout Skierg intervals (working towards Concept2 World Sprints) Finisher: Core (Ab roll outs / Hollow Holds / Deadbugs)
Wed 16th Oct
Workout: A. Bench guys: x 4 (70%),2(80%),4,2,4 girls: x 5 (75%),3(85%),5,3,5 B1. Chin Up Progressions x 3 sets; 1min rest B2. KB Side Bends 3 x 12/12; 2min rest C1. Front Raise 3 x 12; 1 min rest C2. Lat Raise 3 x 12; 1min rest C3. Reverse Crunch 3 x 12; 1min rest or C3. RKC Plank […]
Team Tuesday 15th Oct
Team Workout: Turn up to find out! Individual Workout: Skierg 10 x 250m; 2:30 rest Working towards the Skierg Sprints (7-10th Nov) benchmark pace and aim for negative splits!
Mon 14th Oct
Workout A. Squat (wave loading) 4,2,4,2,4; 2-3min rest * 5 reps @ 70%, 3 reps at 80% B1. Barbell Row 3 x 12; 1min rest B2. DB RDL 3 x 12; 1min rest B3. Facepulls 3 x 12; 1min rest C. Copenhagen planks 3 x 20-30sec each side
Sat 9th Oct
Workout A1. Press 3 x 5; 30sec rest A2. Iso Glute Bridge 3 x 45sec; 2min rest B1. DB Row 3 x 12/12; 1min rest B2. KB Swing 3 x 15; 1min rest B3. Lat Raise 3 x 12; 1min rest C. BikeErg 3 x 2500m; 4min rest
Fri 11th
Workout A. Deadlift 3 x 5; 3min rest B1. DB Floor Press 3 x 15; 1min rest B2. Chin Up Progressions x 3 sets; 1min rest B3. Band Pull Throughs 3 x 15; 1min rest C1. Single Leg RDL w 1 Arm Row 3 x 10/10; 1min rest C2. Barbell Curl 3 x 12; 1min […]
Wed 9th Oct
Workout A. Bench guys: x 5,3,5,3,5 (5 @ 65%, 3 @ 75%) girls: x 8,5,8,5,8 (8 @ 70%, 5 @ 80%) B1. Chin Up Progressions x 3 sets; 1min rest B2. DB Lat Raise 3 x 12; 2min rest C1. Plate Front Raise 3 x 15; 1min rest C2. Tricep Extensions 3 x 15; 1min rest D. […]
Tue 8th Oct
Specific Warmup Drag Factor Drills, No arms drill – legs and hips only -> whole body Workout (what, no Team Tuesday?!) A. Skierg 8 x 300m; 3min rest Getting some work in for the Skierg World Sprints