Fri 10FEB23
BODYWEIGHT
quick minimalist workouts
*Assessment Week into an 6 week cycle + 1 week repeat of this week to re-assess.
A. Air Squat
20sec AMRAP, rest 10sec x 8
*Score total reps
5min AMRAP
*Score total reps
**Can modify to: Piked HSPU, Piked Push Up,
or Push Up to Down Dog but stick with one
throughout the 5 min
C. Plank
ALAP set; rest 60sec x 2
*Score each set separately
**Can modify down to Forearm Plank
or Forearm Plank From Knees if Plank is < 30 sec.
@20,24"; 15min AMRAP
BUILD
add muscle, build strength, feel energized
A. Deadlift:
5-5-5 linear
3-3 linear
rest 2 min
- 8-9.5 RPE.
(5 sets)
B. Weighted Strict Pull Up:
5-5-5 linear
3-3 linear
rest 2 min
- 8-9.5 RPE.
(5 sets)
C1. Single Arm Alternationg DB Bench Press:
8-12 reps; rest 60 sec x 3
-7-8 RPE.
- replicate hand spacing to that of what you DB bench
C2. Nordic Hamstring Raise:
10-12 reps; rest 2 min x 3
-5-7 RPE. Quick and smooth reps.
C3. Weighted Side Bends:
20 sec/side @ consistent tempo, stay lighter
rest as needed
x3 sets
- NOT alternating this week.
ATHLETE
evidence-based, high-intensity functional fitness
Quarterfinals 22.2
3 rounds for time:
30 alternating single-leg squats
30 GHD sit-ups
10 muscle-ups
Time cap: 15 minutes
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HELPFUL RESOURCES:
Warm-Up, Stretching, and Mobility Flow Ideas
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** Put them in the comments below **