Mon 13FEB23
BODYWEIGHT
quick minimalist workouts
Week 1 of 6
@slow tempo; 30sec; rest 30sec x 3
+
5 push ups
20sec Tuck Hold
x 2-3
+
Chaturanga Hold: Accum 30sec
Split Squat Hold: Accum 30sec/leg
+
@4010; max repeatable reps; rest 90sec x 3
B. Front Foot Elevated Split Squat
max repeatable reps/leg; rest 90sec btw legs x 3
30sec AMRAP, rest 15sec x 8
+
Run
@slightly harder than last week's pace; 5 min; rest 2:30 min x 2
BUILD
add muscle, build strength, feel energized
A. Back Squat:
3 reps; rest 2 min x 5
- 8-9.5 RPE and weight. Last 2 sets tough.
B1. Wtd Chin-Up:
5-7 reps
rest 90 sec
- 7-8 RPE. Can stick with BW if needed.
B2. Seated Arnold Press
5-7 reps
rest 2 min
x3
- 7-8 RPE.
C. KB RDL:
@3111; 10 reps; rest 2 min x 3
- 6-7 RPE.
*Controlled full 3 sec lower + 1 sec pause in hang and extension.
D. 3 Sets
20 sec Plank (Straight Arm)
10 sec/side Knee to Elbow Hold (Tiger Curl)
rest as needed
ATHLETE
evidence-based, high-intensity functional fitness
5 sets @ HIGH SUSTAIN:
20 Wall balls- 14/20# to 9/10'
20 T2B
20 BJO, sd- 20/24"
20 C2B
17/20 cal AB
rest 2.5-3.5 min
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