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Week 1: Workout #1
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Warmup
15 Reps
10 reps each side
12 reps each side
60 seconds
60 seconds
60 Seconds
12 reps each side
increase time 5 seconds every 250 m
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Triset #1
12 reps
10 reps
8 per side, rest 120 seconds
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Triset #2
15 reps
12 reps
10 reps each side, 90 second rest
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Triset #3
As many reps as possible (AMRAP)
8 reps each side
12 reps, rest 90 seconds
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Cool Down
Week 1: Workout #2
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Warmup
15 reps
10 reps each side
12 reps each side
60 seconds
60 seconds
60 Seconds
12 reps each side
10 reps
10 reps
10 reps each side
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Triset #1
8 reps each side
8 reps
8 reps, rest 120 seconds
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Triset #2
15 reps
5 reps each side
8 reps each side, rest 120 seconds
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Triset #3
12 reps
10 reps
20 seconds, rest 60 seconds
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Cool Down
Week 1: Workout #3
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Warmup
15 reps
10 reps each side
12 reps each side
60 seconds
60 seconds
60 seconds
12 reps each side
25 reps
10 reps
10 reps
-
Triset #1
8 reps
8 reps
30 seconds, rest 120 seconds
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Triset #2
10 reps
10 reps
10 reps each side, rest 120 seconds
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Triset #3
AMRAP
20 reps
20 seconds, rest 90 seconds
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Cool Down
Week 1: Workout #4
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Warmup
15 reps
10 reps each side
12 reps each side
60 seconds
60 seconds
60 seconds
12 reps each side
500 feet
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Triset #1
8 reps each side
10 reps each side
5 reps each side, rest 120 seconds
6 reps
AMRAP
25 reps each side, 120 second rest
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Triset #2
200 m
5 reps each side
30 seconds, rest 90 seconds
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Cool Down
