Hi all,

We’ve hit week four of four in our training cycle - congrats on making it here!

Also, welcome to the new faces on this distro list. This is a 5-day a week general physical preparedness program. Basically, pick either a Bodyweight, DB Only, or Full Equipment workout based on your equipment availability and go wild!

Don’t be afraid to reply with any questions, I’m happy to field any and all!

Best,

Nolan

Let’s get into it.

Day 1 

• Mobility / Range of Motion Development

  • Low Runners Lunge

  • World’s Greatest Stretch + Hamstring Stretch

  • Samson Stretch 

  • Inchworms + Push-up

• Warm-up - 5 minutes, continue to cycle through…

  • 10 Light Double DB Front Squats (or 10 Jumping Squats)

  • 10 Plank Shoulder Taps per side

  • 10 Unweighted Forward Lunges per side

  • 10 Half Burpees 

• Strength:

  • 5 Rounds, not for time

    • Bodyweight Only

      • 8 Tempo Air Squats (5-second descent)

      • :30-:40 Hand Plank (was :30 last week)

      • 12 Tuck-ups 

      • 1:00 Deep Squat Hold

      • 6-8 Box Dips (can use a bench or chair too)

    • DB Only

      • 12 Pause Single DB Goblet Squats (3-second pause at bottom)

      • :45-:60 Hand Plank (was :45 last week)

      • 10 Tuck-ups (or V-ups)

      • 1:00 Deep Squat Hold

      • 1:15 Double DB Farmer’s Carry Hold (go heavier this week than last!)

    • Full Equipment

      • 4 Barbell Back Squats (3-second pause at bottom)

      • 6-8 Pull-up Negatives (descent takes three seconds)

      • 12 Tuck-ups (or V-ups)

      • 1:15 Single KB Goblet Deep Squat Hold (was 1:00 last week)

      • 1:00 Double DB Farmer’s Carry Hold (or KB) (was 1:15 last week)

  • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • 6 Rounds (12 minutes):

      • :30 Leg Lifts

      • :30 Rest

      • :40 Air Squats

      • :20 Rest

  • DB Only

    • 6 Rounds (12 minutes):

      • :30 Leg Lifts

      • :30 Rest

      • :40 Single DB Thrusters (alternate hands each round)

      • :20 Rest

  • Full Equipment

    • 6 Rounds (12 minutes):

      • :30 Leg Lifts

      • :30 Rest

      • :40 Double KB Thrusters 

      • :20 Rest

  • Log total reps completed, adding weights and variation chosen in the notes.

• Recovery

  • Chest Opener on Foam Roller - 4 min.

  • Foam Roll Glutes - 2 min. per side

  • Lax Ball Smash Bottom of Foot - 1 min. per side

Day 2

• Mobility / Range of Motion Development

  • Wide Legged Good Mornings 

  • Alternating Thread the Needle

  • Adductor Rock Backs

  • Inchworms + Push-up

• Warm-up - 5 minutes, continue to cycle through…

  • 6 Unweighted Good Mornings

  • 6 Tempo Push-ups with 5-second Hold at bottom.

  • :30 Jump Rope

  • 6 Single Leg Glute Bridges per side

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • 6 Unweighted Tempo Single Leg RDLs per side (add a hold for 2 seconds at bottom of rep before ascending)

      • 16 Plank Shoulder Taps per side

      • 10 Russian Twists (Unweighted = don’t use a slamball) (less reps, add a hold for one second at bottom of rep before ascending)

      • 8 Unweighted Tempo Split Squats per side (3-seconds each direction)

      • 8 Unweighted Tempo Strict Press (3-seconds each direction)

    • DB Only

      • 6 DB Single Leg RDLs per side (add in a hold for 2 seconds at bottom of rep before ascending)

      • 6 Double DB Bent Over Rows (first two weeks were single DB, last week and this week are double DB)

      • 8 Single DB Chops per side

      • 6 Single DB Goblet Bulgarian Split Squats per side (heaviest of the cycle)

      • 6 Single DB Strict Press per side (3-seconds down and 3-seconds up) (heaviest of the cycle)

    • Full Equipment

      • 6 Barbell Single Leg RDLs per side (add in a hold for 2 seconds at bottom of rep before ascending)

      • 6 Single Arm Ring Rows per side (heaviest of the cycle)

      • 6 Barbell Half Kneeling Landmine Twists per side (heaviest of the cycle)

      • 8 Double DB Suitcase Bulgarian Split Squats per side (heaviest of the cycle)

      • 6 Barbell Half Kneeling Landmine Press per side (heaviest of the cycle)

  • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • AMRAP9 - 3 reps, 6 reps, 9 reps, …, etc.

      • Push-ups (from knees / from toes / hand release)

      • Sit-ups

      • Reverse Lunges per side

  • DB Only

    • AMRAP9 - 3 reps, 6 reps, 9 reps, …, etc.

      • Push-ups (from knees / from toes / hand release)

      • Sit-ups (Optionally, do the no-arm variation)

      • Single DB Goblet Reverse Lunges per side

  • Full Equipment

    • AMRAP9 - 3 reps, 6 reps, 9 reps, …, etc.

      • Push-ups (from knees / from toes / hand release)

      • Toes to Bar Variation (hanging knee raises / knees to elbows / toes to bar)

      • Single DB Goblet Reverse Lunges per side

  • Log total reps completed, adding variations chosen in the notes.

• Recovery

  • Child’s Pose with Thread the Needle - 2 min. per side

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Orb Roll Pec - 1 min. per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• Mobility / Range of Motion Development

  • Hamstring Stretch

  • Thread the Needle

  • Unweighted Windmills

  • Up Dog / Down Dog

• Warm-up - complete 4 rounds…

  • 5 Wide Legged Good Mornings 

  • 5 Active Straight Leg Raise per side

  • 10 Plank-ups (forearm plank to hand plank and back down = 1)

  • 10 Tuck-ups

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • 18 Lateral Jumps Over Target per direction (last week was 16 reps)

      • 8 Burpees (half / full / strict)

      • 10 Leg Lifts (same as two weeks ago)

      • 8 Burpees (half / full / strict)

      • 10 Air Squat with 2-second pause at bottom (two weeks ago was 14 reps, no pause)

    • DB Only

      • 6-8 Strict Pull-ups (last week was 8 reps)

      • 8 Burpees (half / full / strict)

      • 10 Floor Press + Leg Lift (heaviest of the cycle)

      • 8 Burpees (half / full / strict)

      • 16 Jumping Squats (last week was 14 reps)

    • Full Equipment

      • 6 KB Russian Swings + 6 KB American Swings (heaviest of the cycle)

      • 8 Burpees (half / full / strict)

      • 10 Floor Press + Leg Lift (heaviest of the cycle)

      • 8 Burpees (half / full / strict)

      • 6 Double DB Front Squats + 6 Double DB Thrusters (heaviest of the cycle)

    • Log weights and variations completed successfully (and unbroken) across all movements as separate scores.

• MetCon:

  • Bodyweight Only

    • For time: 3 rounds

      • 30 Lateral Jumps over a target

      • 15 Plank Jacks 

      • 60 Jump Rope Reps (single or double unders are OK)

  • DB Only

    • For time: 3 rounds

      • 30 Lateral Jumps over DBs

      • 58 Plank Jacks

      • 60 Jump Rope Reps (single or double unders are OK)

  • Full Equipment

    • For time: 3 rounds

      • 30 Lateral Jumps over DBs

      • 15 Plank Jacks

      • 60 Jump Rope Reps (single or double unders are OK)

  • Log total time it took to complete all reps and denote which variation of jump rope you chose to do in the notes (reps went back to Week 1, so try and beat that time).

• Recovery

  • Orb Roll Hamstrings - 1 min. per side

  • Orb Roll Hips - 1 min. per side

  • Orb Roll VMO + IT Band - 1 min. per side

  • T-spine Smash with LAX Ball - 1 min. per side

Day 5

• Mobility / Range of Motion Development

  • World’s Greatest Stretch + Hamstring Stretch

  • Deep Squat Hold (assisted)

  • Adductor Rock Backs

  • Inchworms + Push-up

• Warm-up - 6 minutes, continue to cycle through…

  • 6 Up Dog / Down Dog + Push-up

  • 10 Scapular Push-ups

  • :40 Jump Rope

  • 10 Light Double DB Front Squats (or 10 Jumping Squats)

• Strength:

  • 5 rounds, not for time

    • Bodyweight Only

      • :40 Mountain Climbers 

      • 12 Unweighted Forward Lunges per side

      • :40 Mountain Climbers 

      • 16 Sit-ups

      • :40 Mountain Climbers 

      • 12 Push-ups (from knees / from toes / hand release)

    • DB Only

      • :40 Mountain Climbers 

      • 12 Single DB Goblet Forward Lunges per side (last week was unweighted)

      • :40 Mountain Climbers 

      • 20 Sit-ups

      • :40 Mountain Climbers 

      • 16 Push-ups (from knees / from toes / hand release)

    • Full Equipment

      • 0:50 Row for Distance

      • 12 Single DB Goblet Forward Lunges per side (last week was unweighted)

      • 0:50 Row for Distance

      • 20 Sit-ups (last week was 24)

      • 0:50 Row for Distance

      • 20 Push-ups (from knees / from toes / hand release)

  • Log weights, distance, and variations completed successfully (and unbroken) across all movements as separate scores. Shoot for same distance as last week on rower, even though now you have less time.

• MetCon:

  • Bodyweight Only

    • 2 Rounds, for reps

      • 2:00 Burpees (half / full / strict)

      • 2:00 Wall Sit (weight optional is added option this week)

      • 2:00 Rest

  • DB Only

    • 2 Rounds, for reps

      • 2:00 Double DB Clusters (<20s / 30s / 40s+)

      • 2:00 Wall Sit (weight optional is added option this week)

      • 2:00 Rest

  • Full Equipment

    • 2 Rounds, for calories

      • 1:30 Echo Bike for calories (last week was 1:00)

      • 2:00 Wall Sit (weight optional is added option this week)

      • 2:00 Rest

  • Log total reps, noting weights and variations chosen in the notes.

• Recovery

  • Trap Smash with LAX ball - 2 min. per side

  • 90/90 Stretch - :60 internal + :60 external PER SIDE - total 4 min

Day 6

• Mobility / Range of Motion Development

  • Banded Curl + Press

  • Deep Squat + Arm Rotation

  • Reverse Snow Angels

  • Samson Stretch 

• Warm-up - 5 minutes, continue to cycle through…

  • 6 Wide Legged Good Mornings 

  • 8 Single DB Pull-throughs - 4 per side (or 12 Alternating Thread the Needle - 6 per side)

  • 10 Banded Pull Aparts

  • 12 Light Double DB Push Press (or 6 TEMPO Unweighted Strict Press)

• Long Workout Day!

  • 5 Rounds for Reps - each round is 5 minutes of work, 1 minute of rest. 30 Minutes total.

    • Bodyweight Only

      • 20 Single Leg Glute Bridges (10 per side)

      • 16 Push-ups (from knees / from toes / hand release)

      • 12 Leg Lifts (last week was Sit-ups)

      • *In remaining time in 5 minutes, AMRAP Wall Walks (Box Walks or Wall Walks are both OK)

      • Rest 1:00

    • Dumbbell Only

      • 20 Double DB Suitcase Deadlifts (<30s / 40s / 50s+)

      • 10 Single DB Strict Press (5 per side) (<30 / 40 / 50+) (last week was 16 Single DB Push Jerks)

      • 12 V-ups

      • *In remaining time in 5 minutes, AMRAP Wall Walks (Box Walks or Wall Walks are both OK)

      • Rest 1:00

    • Full Equipment

      • 20 Barbell Conventional Deadlifts (<95 / 135 / 185+)

      • 8 Handstand Push-ups variation (Seated Strict Press / HSPU Negatives / HSPU)

      • 16 Toes-to-bar variation (Hanging Knee Raises / Knees to Elbows / Toes to Bar) (last week was 12 reps)

      • *In remaining time in 5 minutes, AMRAP Wall Walks (Box Walks or Wall Walks are both OK)

      • Rest 1:00

  • Log total time it took to complete all reps and denote variations and weights chosen in the notes.

• Recovery

  • Pigeon Stretch (assisted or unassisted) - 2 min. per side

  • Wide Legs up the Wall - 5 min.

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / stand-up paddle board / hike / slow bike / ruck / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!