Off The Bar
Tap any movement to see the tutorial. Rest periods are part of the work.
Mobility
Go through both movements, then rest one minute. Two rounds.
Run it the same way. This pair opens the hips before you load the bar.
Core
This comes before the bar. Brace hard on every rep. The lift that follows is built on this.
The Lift
One filler set of five pull ups, bodyweight only. Move at a slow and controlled pace to open up for the working sets. Effort climbs across the sets: easy on the first, one or two reps left on the last, never zero. Squat and Romanian deadlift use the same bar, so strip the load between them.
Pick One Mode
Zone two. 30 to 40 minutes. Pick a mode you have access to today. If it feels too easy, you're doing it right.
Pick a mode. Hold it for the whole session.
- Setting
- None. Your legs set the pace.
- In zone two
- Slower than you think. Most people run this too fast.
- When it gets easy
- Run longer, not faster.
Off The Ground
Tap any movement to see the tutorial. Rest periods are part of the work.
Mobility
Go through both movements, then rest one minute. Two rounds.
Run it the same way.
Core
Add weight to the sit ups every set. Leg raises carry a dumbbell between your feet.
- CBarbell Sit Upx10Rest: 90 sec
The Opener
Rope straight into step ups, no rest between. The step ups count as a working set.
- E2Weighted Ball Side Step Upx12 each legRest: 90 sec
The Progressions
One warm up set of five seated box jumps at a moderate height. Build the height across the working sets. Every rep is fast and none go to failure, so stop one or two short.
- FSeated Box Jumpx5Rest: 2 min
- GBarbell Squat Jumpx8-10Rest: 2 min
- HBarbell Push Upx8-10Rest: 2 min
Stair Stepper Circuit
Tap any movement to see the tutorial. Rest periods are part of the work.
The Circuit
Five movements back to back, no rest inside the round. Rest 2 to 3 min after the last one, then the next round. Stair stepper at a challenging pace: start at level 5, up one each round. Step ups go on the stepper itself. No stepper: Jump Rope, 5 min, takes its place, and the step ups move to a box or the bottom stair.
- A2Step Upx10 each leg
- A4Side Plank Reach Throughx5 each side
Own The Dip
Tap any movement to see the tutorial. Rest periods are part of the work.
Mobility
Go through both movements, then rest one minute. Two rounds.
Run it the same way.
Core
This comes before the dips. Emphasize a two second hold at full extension on every roll out. Brace before you press.
- CRoll Outx10Rest: 2 min
The Lift
One filler set of five dips, bodyweight only. Move at a slow and controlled pace to open up for the working sets. Add weight on every set of dips. Short of five clean chin ups, use a band or the underhand lat pulldown in the same slot.
Hold The Pace
Talk test. Zone two is the pace you can hold a conversation at. Full sentences, not gasps, from the first minute to the last.
Pick your mode. Same setting, same pace, the whole session.
- Running30-40 min
Recover
No training today.
Walk, eat, sleep.
Recovery is where the work lands.