Workouts

 
October 2021
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Workouts

In the Gym October 1st

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
3 x 6 goblet squat
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5 x 5 Back Squats
Rest 60 sec between sets
Then:
8 to 1 Ladder Push Press with DB or KBs
Between rungs of ladder, complete: 15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
Then:
5x Pull Over KB
10x Halo with KB or Plate
x 4
If time, finish with
3x 500m row (1:1 work rest)
Cool Down


In the Gym September 27th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
Then:
Warm up to Heavy-ish RDL (KB or BB)
Then:
5x RDL
8x Pull Ups
10x Atomic Sit Ups – or standard sit up weighted
5 Rounds, rest as necessary so no form loss
Then:
6x Burpee
10x KB Swing
30 sec mtn climber
5 Rounds minimal rest
Then, if time:
1000m ski/row for time
Cool Down


In the Gym September 24th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Goblet Squat
30x Dips (Rings or Bar)
30x Anchored Leg Lowers
30x Box Jumps
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec Plank Hold or FLR / 60sec Rest
Then:
Cool Down


In the Gym September 22nd

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 Push Ups
3 x 5 Goblet Squats
Then:
8 to 1 Ladder Bent Over Rows
After each “rung”, do 15m Weighted Walking Lunges – same weight? Hold at sides
Rest as necessary to maintain form
Then:
30-20-10 cal/reps of each: (adjust reps as necessary)
Push Ups + Atomic Sit Ups + Calories on machine of choice
Then:
Cool Down


In the Gym September 20th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
30m OH walking Lunge (forward/backward each side)
Then:
10x Goblet Squat (moderately heavy)
10x DB Push Press
60sec OH Plate Hold
30-60sec Rest
x 5 rounds
Then:
20x Frog Hops
10x Anchored Leg Lowers
x 5 Rounds
If time:
1000m ski/row for time
Cool Down


In the Gym September 17th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 8 KB Swings
3 x 3 per side single leg ass-to-bench squat
Then:
5x per side Weighted Step Ups – hold weight at sides or chest, athlete choice
10x KB Swing
5x Dips (rings or bar)
5 rounds, rest as needed
Then:
10 to 1 ladder
Bent Over Row / KTE
(10/1, 9/2, 8/3, 7/4…)
If time:
8x 30/30sec hard/easy pace @ machine of choice
Cool Down


In the Gym September 15th

10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good mornings
2 x 5 Squat Jumps
Then:
Find weight for Dead Lift (medium heavy)
Then:
10x Dead Lift (can be with Hex, BB, or KB) – medium heavy
15m Broad Jumps
5 Rounds, rest as necessary
Then:
10x Pull Overs
5x Floor Press (heavy)
5x each side Floor Wipers
5 rounds, rest as necessary
If time:
4x 250m ski/row for time
Rest 60 sec between each
Then:
Cool Down, extra mobility


In the Gym September 13th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 Deep Goblet Squat
3 x 5 Squat Jumps
Then:
Warm up to Back Squat – light-medium weight, see below
Then:
6x goblet squat
10 split jump
60 sec rest
x 5
Then:
8x pull up
8x push up
30x Mountain Climbers
rest as necessary
4 rounds
If time:
4x 60-90sec static hold of choice
1:1 work:rest
Cool Down


In the Gym September 10th

10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH Walking Lunge (forward/backward each arm)
2 x 10 KB swings
Then:
5x Split Squats each leg (light to medium weight)
8x Headcutters
5 rounds, rest 1 min between rounds
Then:
30m Farmer’s Carry heavy
30sec sprint (hard!) at machine of choice
60sec OH Plate Hold
90sec rest
x 5
Then – cool down with mobility work


In the Gym September 8th

10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squats, deep, hip opening, focus on posture
3 x 3 each side SLSLDL, light, warm up
Then:
Warm up to Split Squats heavy – can hold weight at chest or at sides
Then:
3x each side Split Squats
3x Dips, at rings or dip bars, minimal assistance
Rest 1 minute
x 6 Rounds
Then:
8x Pull Overs
15m Bear Crawl (or Mtn Climbers 50 total)
60sec Wall Sit Hold
x 4
If time:
6x 20sec sprint / 60sec rest
Cool Down