Daniel and Alie BurnsSprint 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)
10 Deadlifts https://youtu.be/op9kVnSso6Q
8 Barbell rows https://youtu.be/Nq7GQxyMrW4
6 Barbell shrugs https://youtu.be/hmUc8p-j4ws
4 Barbell ab rollouts https://youtu.be/fTkHY6yUZps
**only move up in weight without sacrificing form**
Accessories: 3 sets x 12 reps each
Cable bent over row (reverse grip) https://youtu.be/nzHWouii5Co superset w/ db hammer curls https://youtu.be/P5sXHLmXmBM
Db pullovers https://youtu.be/KQOBt5gjkSI superset w/ DB single arm rows (6/side) https://youtu.be/xl1YiqQY2vA
Core: 3 rounds x 30 sec each
Deadbugs with band https://youtu.be/wCwn7-Z-XjE
Bear plank shoulder taps (make sure to not shift hips) https://youtu.be/1l7gFFbXHC4
Boat hold https://youtu.be/VN-6jygZ094
Tuesday/ It’s all about balance
warm up: 15min AMRAP: (as many reps/rounds as possible in 15min)
10 cal echo bike or 20 cal ROW
10 KB swings
5 walkouts into a squat stretch https://youtu.be/2jMYjOaLg1A
10/side lateral lunges https://youtu.be/J1JwEN32nCQ
Accessories: 3 rounds x 12 reps each (focus on quality; not weight)
Barbell weighted step ups (12/leg) https://youtu.be/uQGRzdjxHes superset w/ barbell calf raises https://youtu.be/SpwcssWT0p4
Landmine squats https://youtu.be/nSbQifT2OJw superset w/ single leg landmine RDL https://youtu.be/_FggCDeGW4E
Banded split squats https://youtu.be/tUBw2PsECM4 (12/side) goal is to keep your knee from caving in superset w/ banded hip circle lateral walks
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)
ABMAT SITUPS (20SEC) https://youtu.be/_HDZODOx7Zw
10SEC REST
WEIGHTED RUSSIAN TWISTS (20 SEC) https://youtu.be/Yg47UxxV9Vc
10 SEC REST
ALT TOE TOUCHES (20 SEC) https://youtu.be/0EIDVDbzVNo
10 SEC REST
PLANK (20SEC)
**REPEAT AGAIN, TO TOTAL 4MIN**
Thursday/ a Single becomes a Pair
Warm up: 2x
400m run or 500m row
15 banded face pulls https://youtu.be/U2hpdC11dDk
12 db rear delt flies https://youtu.be/3gJXpfwg_go
12 /side banded wood chops https://youtu.be/ivziZev2BzA
Balance and isolation: 3x12
12/ side Db single arm flat benchhttps://youtu.be/3OxIWRF4JDo superset w/Db flat bench hex press x12 https://youtu.be/9dGvk2hP5Lw
12/ side Single arm seated shoulder presshttps://youtu.be/WnEuPLyVL9g superset w/ Db lateral raises x12 https://youtu.be/n_r-ROwHkdA
12 / side single arm front raiseshttps://youtu.be/B6e5b8SY64g superset w/ cable upright rows https://youtu.be/IVcwQ6i6pI4
12/ side single arm skullcrushershttps://youtu.be/7yfYv5AUzb0 superset w/ push-ups
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
10 bench press https://youtu.be/mLcKkndeFWM
20 wall balls https://youtu.be/xMO8WZrZk-U
Rest 2-3min
Circuit B) 3 rounds x every 5 min
10 barbell back squats https://youtu.be/_gTM-oBKHw0
20 cal row
Rest 2-3min
Circuit C) 3 rounds x every 5 min
10 hang power cleans https://youtu.be/akDqb1TFPl0
20 cal bike erg (damper 5)
Rest 2-3min
Circuit D) 3 rounds x every 5 min
10 deadlifts https://youtu.be/1QIvuYWqo6w
20 cal echo bike
Circuit E) 3 rounds x every 5 min
10 barbell push press https://youtu.be/AJY1Zot99tQ
20 overhead walking lunges https://youtu.be/U6DGs7lz9Mg (make sure your arms stay straight)