Power Endurance
warm up 10:00 C2/AD/Jump Rope
wall squats 3 x 5
ball slams 2 x 20
wall ball 2 x 20
Then
Team 1 – 10 – 1 Pull-up Ladder (alternate with teammate for rest)
Then
4:00 30/30 DB Push Press
Rest is in OH Position
Then
10x DL @ 135# every 60sec for 10 minutes
Then
4:00min 30/30 Push Up
Rest in Plank
Then
10x Bent Over Row @ 95# every 60sec for 10 minutes
Then
4 Rounds Handstands 30sec hold, 30 sec rest
Cool Down 5 -10 min AD or Row
Power Endurance
10:00 Warm Up
3 x 5 Wall Squats
2 x 10 Shoulder Openers
2 x 5 Cuban Press
2 x 5 Goblet Squat
Then
Work up to Heavy FS
Then
5 x 5 FS @ 5RM
Then
30sec Row @ >150m pace +
90sec Rest
During Rest player must complete 7x Burpee/Pull-up
Player must get more meters every round (i.e. 150m, 151m, 152m)
Workout stops when player fails in any portion
As soon as player fails:
10x deck squats + 10x db pp
x 10 Rounds
Then
Cool Down
Power Endurance
10:00 Warm Up
3 x 5 Wall Squat
2 x 10 Squat
2 x 15m OH Walking Lunge
2 x 5 Burpee
3 x 10 KB Swing (one set each @ 35#, 44#, 53#)
Then:
2 min Max Rounds of:
5x DL @ bodyweight (BW) +
10x Strict Press @ 30-50% BW +
2 min Max Reps of:
10x KB Swing @ 35-45# +
5x Burpee +
2 min Step-up on 18-20″ box
Three rounds, 24 min total effort
Use Step-ups as recovery or go hard to increase difficulty
*Target is 4 rounds for DL/SP and 3-4 rounds for KBS/Burpee per 2-min interval
Then:
1:00 Sit Ups
1:00 Mtn Climbers
1:00 Dip Hold
1:00 Rest
x 3
Strength
10:00 Warm Up
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers
then
work up to heavy SLSLDL
5, 3, 1, 1, 1…go until you max out
then
KB Complex @ 30#
5 x Snatch
5 x Reverse TGU
5 x Windmill
do 5 rounds, rest 1:00 between rounds
then
recovery ride 90min
Strength
10:00 Warm Up
Wall Squats 3 x 5
Cuban Press 3 x 5
Shoulder Openers 3 x 8
Goblet Squats 3 x 6
then
Deadlift Strength Ladder:
10 reps @ 135#
9 reps @ 155#
8 reps @ 185#
7 reps @ # – keep increasing weight until you reach your max
6 reps @ #
5 reps @ #
4 reps @ #
3 reps @ #
2 reps @ #
1 rep @ #
1 rep @ #
1 rep @ #
Between each rung of ladder, complete:
10x Push-up + 5x Ring Pull-up
Power Endurance
10:00 Warm Up
Wall Squats 3 x 5
Goblet Squats 3 x 10
30m OH Walking Lunge x 2
Then:
BSSU Ladder 5, 4, 3, 2, 1
Increase weight each rung
Then:
2:00 Ski Erg + 2:00 Sled Push Heavy + 2:00 Burpees
x 4 rounds
Strength
Warm up 10 min jog or C2
Wall Squat 3 x 5
Goblet Squat 2 x 10
OTB 3 x 5
Squat Jump 3 x 5
Tuck Jump 3 x 5
then
Work up to 1RM on the Clean
6 x 3 at 80% of 1RM
rest 2:00 min between sets
then
10 Box Jumps 18” + 4 heavy TGU 2/side
3 rounds, rest as necessary
then
6 – 1 Pull up ladder
Later 30min Recovery Endurance
Power Endurance
10:00 Warm Up
2 x 5 cuban press
3 x 5 wall squat
2 x 30m oh walking lunge
2 x 5 push ups
Then, learn TGU
Work Up to 2RM TGU, then
6 x 2 @ 2RM
Then
1:00 Ski Erg + 1:00 OHS
1:00 Ski Erg + 1:00 Push Up (rings or floor)
x 2 rounds
If time:
Airdyne ladder, 50+40+30+20+10 cal; rest for about as long as it took you to complete previous effort
10:00 Warm Up
2×5 Wall Squats
2×5 Cuban Press
2×10 Shoulder Openers
Then
5x Bottoms-Up Press +
5x KB Clean & Press +
5x KB Snatch
Three Rounds, increase weight each set
Then
3×10 Back Squat
3×10 RDL
Then
Work up to KB FR Squat Heavy
Then
2x KB FR Squat +
200m SkiErg/Row/Airdyne (Sprint) +
4x KB FR Squat +
200m SkiErg (Sprint) +
6x KB FR Squat +
200m SkiErg (Sprint) +
8x KB FR Squat +
200m SkiErg (Sprint) +
10x KB FR Squat +
200m SkiErg (Sprint)
12x KB FR Squat +
200m SkiErg (Sprint)
Drop weight as reps of FR Squat increase
Keep sprint pace consistent!
Strength
Warm up 10:00 jog
Wall squats 3×5
Goblet squats 2×10
Shoulder openers 2×10
SOTS 3×8
OH walking lunges 2×10 per leg with 10#DB
2×10 step ups (10/leg) 24” box
Foam roller
Then
Focus strength
Work up to 1RM BSSU
Then – 6×3 @ 80% 1RM per leg
Then
Supplemental Strength Endurance
5 ring dips + 5 ring push + 5 ring pull-ups
5 rounds
Athlete: Betsy