Program 1: Interval Basis (week 2 of 3)- This was formally a Tabata protocol program but I have switched it up to cover a wider range of intervals and energy systems. Tabata will still be mixed into the programming, but will not form the basis. These workouts are primarily all bodyweight based and designed to be done including warm up in 30 minutes.
Day 3 should be a day off; if you are still training
Day 3. 6 x 200 m run. 1:1 activity to Rest Ratio
Program 2: Weightlifting(week 2 of 3)
This is a basic weightlifting program. It is designed to get your body ready for further programs that have more volume, higher intensities and more complex formats. It will run as follows for 3 weeks
Day 3 should be a day off; if you are still training
Day 3.
Deadlift 5 x 10
Split Squat 4 x 8
Pull Ups/Pull Downs 4 x 10
Barbell Shrug 4 x 12
Plank Hold 4 x 1:00 min
Program 3: CrossFit Lethbridge & Conquest modified wod
- See what CFLA is up to today. For true CrossFit workouts from a real CrossFit box that knows its stuff. Allows you to check your results with other athletes and individuals within the CF community. You can do this by checking the cfla website and going into that days comments. Conquest will offer a modified wod of the cfla wod for younger and less experienced individuals
CFLA
A) Press- 5 sets of 5
B) 30-20-10 rep rounds for time:
box jumps (20/20)
SDLHP/or clean pulls (105/75)
double unders
ring rows
Conquest
A) Press 5 sets of 5
B)30 - 20 - 10
Box Jumps
DB High Pull
Double Unders
1 Max time negative pull up
Program 4:
- What am I up to.
Day Off
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