Coach Tanna
This is a 4-week, 3-days a week program that includes strength work and ends with a high intensity cardiovascular circuit. If you want a proper 4 weeks strength progression with consistency, but a mix of conditioning that is fun and has variety every session, then this is for you! Get strong and fit without too much complexity. This is aimed to be entertaining and add some variety to your training.
Features3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
3 Rounds For Quality: 5 Box Jumps 10ea Plank w/ Reach 10ea Banded Lateral Walks
B
Back Squat
3 x 5 @ 75 %
C
DB Bench Press
3 x 5 @ 7, 7.5, 8
D
Chin-Up
3 x 3
Conditioning
E
Run, Sit, Row
3 Rounds For Time: 400m Run 21 Sit-ups 15 TRX Row
A
Active Recovery
1 x 30:00
Circuit
A
3 Sets for Quality: Plank Series (neutral, side, side) x :25ea SL Hurdle Hops x 5ea 90/90 Carry x 25yd/ea
B
Barbell Split Squat
3 x 10
C
Single Leg RDL
3 x 12
D
Single Arm DB Shoulder Press
3 x 12
Conditioning
E
Jump, swing, raise
4 rounds: 20 Box Jumps 20 KB Swings 10 Hanging Leg Raise
A
Active Recovery
1 x 30:00
Conditioning
A
Deadlift Warm-up
3 Sets for Quality: 10 Banded Good Mornings 10ea Bird Dogs 10 Dead Bugs 10 Scap Push-ups 3 Broad Jumps
B
Deadlift
3 x 5 @ 75 %
C
Alternating DB Incline Bench Press
3 x 10
D
Chest-Supported DB Row
3 x 10
Conditioning
E
Lunge, Push-up, Pull-up
20 Minute AMRAP: 30yd Walking Lunge 15 Push-ups 5 Strict Pull-ups (banded, jumping, but can be performed unbroken)
