Team Alan Cao

Coach
Alan Cao

4 semaine pour être au top le jour J .
Ce bloc te met en mode machine de guerre : Prêt, puissant, explosif.

Au menu chaque semaine :

2 séances full body pour devenir plus fort que jamais + finisher

1 Séance 100% Hyrox style

2 Séances Aérobies

Tu veux exploser tes perfs ? Ce plan est fait pour toi.

Prêt à claquer des records ? Let's fucking go

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Running

1 x 60:00 @ 3

Monday
Week 1 Day 2

Prep

A

Quick full body mobility warm-up

Warm-up 3min Easy ski, row or Bike Then, 2 Rounds : World greatest stretch x 5/side reps Dynamic couch stretch 30sec/side Band shoulder dislocate x10 reps Bird dogs x10/side Band pull apart x15 reps Plyo Push ups jumps x5 reps Jump squat x10

B

Bench press with band

10 x 3 @ 40 %

C

Box Squat

5, 5, 5, 5, 5, MAX @ 50, 60, 70, 75, 80, 85 %

D

RDL

3 x 10 @ 8

E

Bulgarian Split Squat

3 x 10 @ 8

Circuit

F

In a 5:00 x 3 Rounds 500m Ski 30m BBJ Max Wall balls avec le temps restant 2min repos

Tuesday
Week 1 Day 3

Circuit

A

60min AMRAP 1k Row 500m Ski 50 Cal Assault bike / Echo bike * Easy effort - Zone 2

Wednesday
Week 1 Day 4

Prep

A

Quick full body mobility warm-up

Warm-up 3min Easy ski, row or Bike Then, 2 Rounds : World greatest stretch x 5/side reps Dynamic couch stretch 30sec/side Band shoulder dislocate x10 reps Bird dogs x10/side Band pull apart x15 reps Plyo Push ups jumps x5 reps Jump squat x10

B

Box Jump

4 x 3 @ 24

C

Banded box squat

10 x 2 @ 40 %

D

Bench Press

5, 5, 5, 5, 5, MAX @ 50, 60, 70, 75, 80, 85 %

E1

DB Z Press

3 x 12 @ 8

E2

Bent Over DB Row

3 x 12 @ 8

Circuit

F

AMRAP 15min 20m Sled pull @race weight 100m Farmer carry @race weight 30m Walking lunges @race weight

Thursday
Week 1 Day 5

A1

Foam rolling recovery

A2

Biking

1 x 60:00

Friday
Week 1 Day 6

Prep

A

Hyrox Warm-up

3 rounds for Time : 400m easy Jog 200m easy ski 10 Bodyweight reverse lunges 10 HR push ups

Circuit

B

For time 1600m Run @race pace 1000m Ski 3200m Run @race pace 80m BBJ 1600m Run @race pace 500m Row @race pace 800m Run @race pace 100m Lunges @race weight 400m Run @race pace 75 Wall balls @race weight

Saturday
Week 2 Day 0
Programme de Force