SPRINT into SPRING series

Updated: Apr 21, 2021





Sprint into Spring Series

Week 4.19.2021

Monday/ Push your buttons

Warm up: 2x

  • 50 jump rope

  • 20 mountain climbers

  • 10 hand-release push ups

  • 5 burpees

Strength: Barbell Bench (feet up)EMOM X10

https://youtu.be/eeR6ueHhG9s

**Every top of the minute do 3 reps; for 10 minutes; adding weight each set**

WOD: ONE ROUND


 


Tuesday/ Quadzilla

warm up: 2x

Strength: Front sQuats (you can also use a SSB bar or cambered bar to try in place of front squats) 4 sets x 12/10/8/6 … building in weight

https://youtu.be/VISatqF1L2Q cambered bar

https://youtu.be/2bkidbmb8Tk safety squat bar

**traditional front squats, cambered bar and safety squat bars are used to build core strength and stability, very beneficial to every one of every level of fitness**

CIRCUIT: (ONE GIANT SET) 4 ROUNDS

  • 10 DEADLIFTS (50-60%)

  • 10 DB WALKING LUNGES

  • 25 CAL BIKE ERG OR 15 CAL echo bike

Finisher: accumulate 90sec of wall sit

** every time you break to rest, immediately do 10 v-ups**


 


Wednesday/ Air-It-Out

Workout A) Every 4 Minutes x 3 rounds:

  • 400m run (to the stop sign and back is 400m) OR 1000m bike erg (damper 5 or above)

**use a timer: starting at 0:00min, 04:00min, 08:00min...run 400m**

After Workout A, rest 2-5min…


Workout B) 4 rounds:

Finisher: Take time to stretch, mobility, and foam roll


 


Thursday/BACK ATTACK w/guns

Warm up: 2x

  • 400m row

  • 5 walkouts to plank taps

  • 30 sec plank

Building: 4 sets x 12 reps each superset


Finisher: 4minutes of: x 20sec work/ 10 sec rest

  • Db v-ups https://youtu.be/gYHmfx1x224

  • Rest 10 sec

  • Single arm hammer curls (left side)

  • Rest 10 sec

  • Db russian twists

  • Rest 10 sec

  • Single arm hammer curls (right side)

  • Rest 10 sec

Repeat for a total of 4 minutes



 

Friday/Full of It

**AMRAP: As Many Rounds/Reps As Possible** (in the allotted time cap)

WOD 1) 15 MIN AMRAP:

  • 5 pullups (assisted or jumping pull ups)

  • 10 box jumps

  • 15 hanging leg raises

  • 20 air squats

REST 2-5 min before the next workout…

WOD 2) 15 MIN AMRAP:

  • 5 power cleans

  • 10 push ups

  • 15 kb swings

  • 20 abmat situps

FINISHER: (OPTIONAL)

  • 4 X 200M RUNS

**TRY TO REST LESS THAN 90SEC BETWEEN RUNS**

**NOTE: SUMMER SERIES CHALLENGE WORKOUTS HAS RUNNING**





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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