Fri 10MAR23
BODYWEIGHT
quick minimalist workouts
Week 4 of 6
@slow tempo; 30sec; rest 30sec x 3
+
15 air squats
5sec Forearm Wall Plank
x 2-3 sets
+
Nose to Wall Hold: Accum 45sec
+
A. One and A Quarter Air Squat
@3010; max repeatable reps; rest 90sec x 4
B. Deficit Hand Stand Push Up Variation
@4010; 60sec AMRAP; rest 90sec x 4
*Modification: Try to go a variation harder than the previous weeks.
C. 3 Sets:
7 Down Dog Knee to Tricep, Right
12sec Plank
7 Down Dog Knee to Tricep, Left
12sec Plank
*Modification: Try a harder variation than you used the previous weeks and perform 3 max repeatable sets
+
Run
@70% effort; 10min
@80% effort; 10min
@90% effort; 10min
BUILD
add muscle, build strength, feel energized
Week 1 of 8
A) Chest Throw: 10 reps x2
B) Deadlift: 8 reps; rest 3-5 min x3
*Last set should should feel like an 8 RM. We will retest this on week 8.
C) Incline Bench Press: 8 reps ; rest 3-5 min x3
*Last set should should feel like an 8 RM. We will retest this on week 8.
D) Strict Pull- Up: 5 reps; rest 3-5min x3
*Modifty to Gravitron or Bands if needed
*Last set should should feel like an 5 RM. We will retest this on week 8.
E) Barbell Wrist Curl: 20 reps x1
F) Weighted Side Crunch: 15 reps x1
ATHLETE
evidence-based, high-intensity functional fitness
Quarterfinals 22.1
50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups
Males: 2 x 50-lb dumbbells for all lunges, 3.5-in deficit
Females: 2 x 35-lb dumbbells for all lunges, 2-in deficit
Time cap: 15 minutes
Rest As Needed
For time:
40-cal. row
30 GH Sit-Ups
20 BMU
10 snatches- 135/185#
Time cap: 12 minutes
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