Sprint into Spring series


Sprint into Spring Series

Week 4.12.2021

Monday/ back the biceps

WARM UP: 2x

  • 100 jump rope

  • 15 banded assisted pull ups (strict) ..if you can do unassisted, do them til failure

  • 20 band pull aparts

  • 20 banded biceps https://youtu.be/cSvDe6oMFlU

Strength complex: 4 sets (using one barbell)

**only move up in weight without sacrificing form**

Accessories: 3 sets x 12 reps each

Core: 3 rounds x 30 sec each


 

Tuesday/ It’s all about balance

warm up: 15min AMRAP: (as many reps/rounds as possible in 15min)

Accessories: 3 rounds x 12 reps each (focus on quality; not weight)

WOD: 20min amrap OR 3 rounds

  • 10 single arm db thrusters (left)

  • 10 cal echo bike

  • 10 single arm db thrusters (right)

  • 20 cal row

  • 10 db front squats https://youtu.be/rotBMUQHdZk

  • 25 cal bike erg (damper 5 or higher)


 

Wednesday: AIR-robic

Part A) TWO rounds

  • 1600m bike erg

  • 800m row

  • 400m run

Rest 2-5min before repeating...

Part B) One round (should be under 10min)

  • 200 jump rope

  • 20 alt db snatches

  • 10 hanging leg raises

  • 20 alt db snatches

  • 200 jump rope

(**guys use 35lb db/ girls use 20lb db**)

Part C) TABATA ABS (20SEC OF WORK; 10 SEC REST = 4MIN OF TOTAL WORK TIME)

**REPEAT AGAIN, TO TOTAL 4MIN**



 

Thursday/ a Single becomes a Pair

Warm up: 2x

Balance and isolation: 3x12

Circuit: one round

  • 1000m row

Straight into 5 rounds of:

  • 5 pull ups

  • 10 push-ups

  • 15 air squats


 

Friday/ full body

Use light to moderate weights. This is total body workout under time contraints

Circuit A) 3 rounds x every 5 min

Rest 2-3min

Circuit B) 3 rounds x every 5 min

Rest 2-3min

Circuit C) 3 rounds x every 5 min

Rest 2-3min

Circuit D) 3 rounds x every 5 min

Circuit E) 3 rounds x every 5 min



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Rebuild

For those that interested; here is the link to the membership for Freedom Barbell! Hope you join! I’ll need a workout partner 😉 https://www.freedom-barbell.com/personal-training thanks again for all

I’ll be posting my workouts once a week for whoever wants to follow along. rebuilding the strength and endurance. and conditioning