Strength
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
Then:
5x Back Squats
6x Dips (Rings/Bar)
X5 rounds (Rest 60 seconds between)
Then:
8x Burpee
5x KTE or 10x Feet to hands
15m Sled Pull
X5
Then: 4x250m ski/Row. 1:1 work/rest
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
Then:
5x Step Ups
8x Body Row
X5 rounds (Rest 30-60 seconds between)
Then:
6x Bosu/Bench or Floor Press
10x Side plank hip lifts (Per side)
10x Anchored Leg Lowers
X5 rounds
Then:
1000m Ski/Row for time
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 KB Stretch and Press
Then:
5x Deadlift
5x Strict Press single leg single arm
X5 rounds (rest 60 seconds between)
Then:
8x Pullovers
30-60 sec Ring Support
10x Kayaker
X5 rounds
Then:
8×30/30 Hard/Easy on machine of choice.
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Single Arm OH walking lunge (forward and backward, then switch)
Then –
“On the Minute”
10cal Ski Erg or Rower
10x Pull Ups
10x Sit Ups
10x Ball Slams
10x Burpees
X 5 rounds
Athletes have 60sec to complete each movement. Remaining time in minute is their rest.
Then –
Abpocalypse!
30 sec sit up
30 sec V-seat hold
60 sec mtn climber
30 sec flutter kick
60 sec plank one foot off the floor for 30 sec then switch elevated foot.
30 sec feet to hands on floor
60 sec rest
X 3 – 5 rounds, depending on how much time is left / how much you want to throw people under the bus 😉
Then –
Cool down, stretch
Coaching by CarolynCoaching options available:
Coaching calls: $50 for a 30 min call. $25 for additional blocks of 15 min. email Carolyn to set up calls: carolyn@rippleffectraining.com
Training Programs: 8 – 16 week custom programs for events in the future, fall 50K runs, rock climbing goals, century bike rides, mountaineering trips, huts trips, alpine climbing trips all of these can still be properly trained for or supported as a future event during this time. These programs will be customized to each athletes goal and resources available for training. Cost is $200-$400 for the program, it will be emailed as a PDF. Or if the athlete already uses TrainingPeaks as the tool to track their training I will upload the program into TrainingPeaks. We will schedule an initial phone call (60min) and a follow up (30min) for questions. email Carolyn to set up calls: carolyn@rippleffectraining.com. Carolyn requires a minimum of a month lead time to produce custom plans. Cost of plans varies depending on # of weeks programmed. If calls run over time there will be an additional charge based on fees in Coaching Calls note.
Online Coaching: The most detailed, adaptable, and high degree of contact and accountability. I provide online coaching for athletes via the TrainingPeaks coaching platform. Utilizing heart rate data, customized strength programs, periodized schedule for events, races, climbs, and general fitness goals. The cost is $325 a month. Online coaching requests also require a lead time of a month to get an athlete going and a minimum of a four month commitment.
Please email me at carolyn@rippleffectraining.com for questions or call 970-773-3317
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Uphill Athlete
Ben Yardley – Carolyn has helped me become the athlete and human I am today.
Ben Abruzzo – We all need a coach and Carolyn is one of the very best.
Lee Sheftel – Carolyn has helped me both emotionally as well as physically. I am eternally grateful for her, her staff and her programs.
Randy Levensaler – Carolyn and the crew at RE have created a space for me to test my physical limits, knowing I have a safety net of support and guidance.
Kathleen Stabler – Carolyn is a coach, a trainer, and a mentor but perhaps the best word is Guide.
Nick Lenio – Carolyn helps her athletes see weaknesses or imbalances as something to work through, not just a fact of life.
Carol Craig – I completed my 13th marathon in Boston. Feeling balanced and strong, I was amazed at my performance. Thank you Carolyn.
Tara Abbaticcio – Carolyn’s methods took a much different approach than my typical ‘just go as hard as I can whenever I have time’. And surprise, surprise, it worked:)
Dan Mirsky – Carolyn’s focus on foundational, functional strength, balance and proper form are tenements for training and also for life.
More to come…
Click here to learn more about Carolyn.
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Work on any additional mobility/stability
2 x 10 frog hops
2 x 5 Split Squats (each side)
Then –
30x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
20x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
10x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
Rest 2 minutes
X 2 rounds (can bump to 3 for some groups)
Then –
60m Farmers Carry
30m Rock Carry
10x (each side) Lateral hops – on floor, BOSU, parallettes
60sec OH Plate Hold
X 5 rounds, rest as needed
Then –
Cool down, stretch
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
2 x 10 goblet squats (deep, hip opening)
Then:
5x Cleans (BB or KB)
5x per side Step Ups
10x Deck Squats
X 5 rounds, minimal rest
Then –
10x KTE + 5x per side Windshield Wipers (or Floor Wipers)
X 4 rounds, rest as needed
Then –
3 x 500m ski/row for time (go hard!
Rest 2 minutes between each
Then –
Cool down, stretch
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then –
KB Complex, 10 of each movement…
Around the World
Figure 8s (switch directions at 5)
KB Swings (single arm 5x each side for extra challenge)
Goblet Squat
Halos
Windmills (switch sides at 5)
TGU (switch sides at 5)
X 3 rounds, rest as needed to maintain form. Try to use same KB for all movements.
Then –
40 – 30 – 20 – 10 calories at machine of choice
1:1 work: rest (or 1-2 minute rest between each)
Then –
Cool Down
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Good mornings w/KB
2 x 5 squat jumps
2 x 5 tuck jumps
Then –
10x Dead Lift
5x Box Jumps
5x Push Press
Max rounds in 12 minutes
Then –
10x Body Rows
8x Dips
30m Bear Crawl
X 4, rest as needed to maintain form
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
work on mobility/stability
2 x 10 frog hops
2 x 5 maxercist row
Then –
8 to 1 ladder (per side) Split Squats – hold weight at chest
After each rung, complete 5x Flying Burpees
Rest as needed to maintain form
Then –
10x KB Swing
10x Pull Ups
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
Cool down, stretch