The Traveler - Nine27 Athletics
Nine27 Athletics
Functional Fitness, General FitnessMission: The traveler will be centered on athletes on the road with minimal workout equipment - molded for athletes who have some kind of hotel gym set-up available
Time Commitment: Ideally, workouts can be complete in a forty-five minute or less time period
Flow: Highest priority piece of the day will immediately follow warm up
Day to day workouts will vary - there will be similarities, but rarely repeat workouts - variance is the goal
The Traveler is a featured piece every Monday, Wednesday, and Friday that is designed to give athletes who do not have any equipment available a workout to do. Something that you should be able to complete in a hotel room.
Conditioning
A
Nine27 Daily Warm Up
3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s
METCON
B
METCON
For Time 1 Mile Run 60 Sit Ups 50 Push Ups *Break up sit ups and push ups as needed *Goal is to keep moving
STRENGTH
C
STRENGTH
At Your Own Pace 30 - 20 - 10 Dumbell Strict Press (Both arms at the same time) Dumbell Deadlift *Go up in weight each set *Each set should be unbroken *Minimize rest as able between sets DB Strict Press: https://youtu.be/AqzDJHxynwo DB Deadlift: https://youtu.be/JNpUNRPQkAk
Conditioning
D
Traveler
21 Minute EMOM 1: 45 Second Front Plank 2: 45 seconds of max air squats 3: 45 Seconds of max push ups
Prep
A
Nine27 Daily Warm Up
3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walks)
CORE
B
Complete in any order and any mix 5 Minutes of Wall Sits 4 Minutes of Front Bridge *Goal of this is to build grip and quad capacity *Break up as you need, but get all the work done
METCON
C
10 Minute AMRAP 20 Step Ups to Box (or set of stairs) - goal is 15-24in 10 Burpees *Simple but effective *Keep moving on step ups - use these to catch your breathe from burpees
Prep
A
Nine27 Daily Warm Up
3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s
CONDITIONING
B
Run - 20 Minutes *The goal is to keep moving *If you are experienced, pick up the pace - if less so, pick an interval to work at (mix in walking if needed)
METCON
C
Tabata - Weighted Squats 12 Rounds - 20 Seconds on / 10 Seconds off Hold a Dumbbell or Kettlebell at the chest and work perfect squats during the work period *Goal is to build capacity in your legs to work *Set the weight down during the rest
TRAVELER
D
12 Minute AMRAP 12 Sit Ups 10 Alternating Lunges 8 Burpees
Prep
A
Nine27 Daily Warm Up
3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s
METCON
B
4 Rounds For Time 40 Single Under Jump Ropes 30 Mountain Climbers (2 Count) 20 Kettlebell Swings at 44/22 Lbs *If no KB available, do Dumbbell Hang Snatch *If no jump rope available do side to side line hops
STRENGTH
C
4 Rounds Not For Time 8 Dumbbell Bench Press 16 Bulgarian Split Squats (8 each leg)' *Use same weight for both movements Dumbbell Bench Press: https://youtu.be/G9nf-QZeYWI Bulgarian Split Squat: https://youtu.be/nZGFhCrAIVo
Conditioning
A
Nine27 Daily Warm Up
3 Minute Cardio (Run, Row, Bike, Etc) 2 Minutes Focused Stretch Lower Body (Athlete choice - Ex. Toe touch, pigeon, deep lunge) 2 Minutes Focused Stretch Upper Body (Athlete choice - Ex. PVC Shoulder Stretch, Lat Pull) 3 Minutes Dynamic (Athlete choice - Ex. High knees, arm circles, PVC pass throughs, duck walk)s
STRENGTH
B
5 Rounds on the clock 10 Dumbbell Lawnmower Pulls (5 Each Arm) - Heavy 20 Calf Raises on elevated surface (2-3in) *Rest no more than 30 seconds between movements Lawnmower Pulls: https://youtu.be/HZJbG3HZz58
METCON
C
14 Minute AMRAP 5 Pull Ups 10 Walking Lunges 1 Minute Max distance push on the bike *Score is total distance covered on the bike *Scale pull ups to jumping or banded as needed *If no pull up bar, do bent over rows with weight available
TRAVELER
D
4 Rounds For Time 30 Flutter Kicks 20 Ground to Overhead w/ 20-30lb object 1 Minute Wall Sit *If you have a Kettlebell or Dumbbell great - if not use an object that weighs around 20lbs that you can grab (backpack or water jugs work great!)
No matter the equipment or the environment, you will have the programming necessary to achieve your goals!
Get The Traveler - Nine27 Athletics
