ZAPTFITNESS
Build your base in the offseason so your main prep can take off!
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Bench Press
3 x 12
A2
Bulgarian Split Squat
6 x 12
B1
Pull-Up
B2
Goblet Squat
3 x 12
B3
Pallof press
6 x 10
C1
Prone Machine Hamstring Curl
3 x 12
C2
Tricep Pushdown
3 x 12
C3
Hanging leg raise (straight leg)
D
Rowing
4 x 250
A
Run
@ 45:00
A1
Chin-Up
A2
Sled Push
3 x 15
A3
Weighted Plank Hold
3 x 0:30
B1
Deadlift
3 x 8
B2
Hanging Knee Raise
B3
Seated DB Shoulder Press
3 x 12
C1
Seated calf raise
3 x 12
C2
Seated Row
3 x 12
D
SkiErg
@ 250
A
Bike
1 x 30:00
A1
Front Squat
3 x 12
A2
Seated Row
3 x 12
B1
Push Press
3 x 12
B2
Dragonflag
3 x 3
B3
Bent Over Row
3 x 12
B4
Walking Lunges
3 x 20
C1
Farmers carry
3 x 30
C2
standing calf raise
@ 12
C3
Weight crunch (ab machine)
3 x 12
Conditioning
D
Rower, Ski erg 500m x3
3 ROUNDS Rower x 500m Ski erg x 500m 1min rest
A
Run
@ 40:00
Conditioning
A
Hyrox plyo
3 rounds of each before moving onto the next - Have as much rest as needed to move powerfully again Pogos x15 Med ball slams x5 Box jump x5 Push up x5 Drop jumps x5 Power pull ups x5 Single leg jumps on step x20
