ENDUR-STRONG 2022
RUNGA INC
When it comes to delivering online training programs, the trainer’s goals are simple:
-
Deliver a program that’s easy to write and easy to follow.
-
Ensure the trainee gets sweaty and sore each time they train.
And for some people, of course, these programs can work. Hell, if you get sweaty and sore enough, you’re bound to burn calories and get fit.
Sadly, for those who want to follow a program that’s going to tackle the areas of health and fitness that often get overlooked by novice or online trainers, such as breathwork, which have the power to get them physically fitter and metabolically healthier at the same time --- there are very few options.
And if they do find an option, they are expensive. Often $300-$400 per month or more.
But now that’s Endur-Strong.
Endur-Strong is for people who want to get aerobically fit, strong, and durable all at the same time using kettlebells and other equipment they have at home.
Endur-Strong is also the perfect program for those looking to run 5-10K road races or begin to train for a half or full marathon.
Conditioning
A
30:30 for 20 minutes
30:30 for 20m: Alternate Work sets with either Swings or Get Ups. Switch sides on the Get Up work period as one rep should take the entire 30 seconds. As for Swings, try to hit the same number of reps each set, ensure 13+ reps per work period. So the workout looks like this: Minute 1: Swings, ~15 reps Minute 2: Get Up, 1 rep, weak side. Minute 3: Swings, ~15 reps Minute 4: Get Up, 1 rep, strong side. ...and so on for 20 minutes.
B
MAF Aerobic
4 x 4:00 @ 4:00
A
MAF Aerobic
0:03, 0:05, 0:07
Conditioning
B
40m AMRAP
Complete the following AMRAP for 40m. Cycle 5/10/20 Steps/Cals/Reps of the following three exercises for 40 minutes: a) Step Ups or Walking Lunges with a light bell. b) Calories on cardio or equivalent c) Swings. So the workout looks like this: 5 Step Ups per leg, 5 Calories on the bike, 5 Swings, 10 Step Ups per leg, 10 Calories on the bike, 10 Swings, 15 Step Ups per leg, 15 Calories on the bike, 15 Swings....back to 5 Step Ups per leg, 5 Calories on the bike, 5 Swings, 10 Step Ups per leg, 10 Calories on the bike, 10 Swings, 15 Step Ups per leg, 15 Calories on the bike, 15 Swings....and so on for 40 minutes. Note how many rounds in comments.
A
Strict Military Press
5 x 2
B
Death By Carries 2x5m. Rest 60s between sets.
2 x 5:00
Strength/Power
C
2x10 min AMRAP
10m AMRAP 20m* Shuttle Run + 10 1-Arm Swing + 5 Goblet Squat + 3 Push-Up. Rest 5min 10m AMRAP 20m Shuttle Run + 10 1-Arm Swing + 5 Goblet Squat + 3 Push-Up *GOAL: match scores to above ***Important note: In this program the letter "m" is used as shorthand for both the word "minutes" and "meters". 10m AMRAP, the "m" equals "minutes"...you cannot have a 10 "meter" AMRAP. 20m Shuttle Run, the "m" equals "meters".... you'd never do a 20 "minute" shuttle run in a 10 minute AMRAP :)
A
Unbreakable Get Up Test
1 x 12:00
Calorie/Push Up/Carry Ladder
B
Complete a 20 -1 rep/calorie ladder/death by carry (add 0 for distance in meters/set), counting down by 2's, using push-ups and your cardio equipment. So the workout looks like this: 20 calories + 2 push ups + 200m Carry. 18 calories + 4 push ups + 180m Carry. 16 calories + 6 push ups + 160m Carry. 14 calories + 8 push ups + 140m Carry. 12 calories + 10 push ups + 120m Carry . 10 calories + 12 push ups + 100m Carry. 8 calories + 14 push ups + 80m Carry. 6 calories + 16 push ups + 60m Carry. 4 calories + 18 push ups + 40m Carry. 2 calories + 20 push ups + 20m Carry.
Steps/Reps/Cals
A
10/20/30 Steps/Reps/Cals in 60m. [Weighted] Step Ups, Bike/Ski/Row, Swing / Mountain Climber. So the workout looks like: 10 Step ups 10 Mountain Climber or Swing 10 Calories (bike/row/ski) 20 Step ups 20 Mountain Climber or Swing 20 Calories (bike/row/ski) 30 Step ups 30 Mountain Climber or Swing 30 Calories (bike/row/ski) Repeat for 60 min (back to 10) I know these workouts feel long sometimes, but they build amazing endurance.
A
Rest
1 x 1
A
MAF Aerobic
1 x 30:00
Joe DiStefano
Joe has been coaching high performing, collegiate, and professional athletes for nearly two decades. And as years of attempting to train athletes who were simultaneously attempting to manage recurring injuries, gut problems, emotional issues, and the like - his specialty evolved into the development of unconventional approaches that allowed athletes to train hard but still live well.
Marissa Estep
Marissa has run countless obstacle, road and trail races over the past 5 years. In this time she coached others to do the same. In that time she realized (from personal experience) that constantly running and adding more miles was not the answer to a good running program, but a good answer to injury. Now she strives to give the best workout programs to prevent injury and maximize results!
