ENDUR-MAX 2022: Training by Marissa Estep in TrainHeroic

Coach Joe Di

Coach
Marissa Estep

Features
1 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Sample Week
Week 1 of 13-week program
Sunday
Week 1 Day 1

E2MOM x 5

A

Every 2 Minutes x 5 sets 5 Super Slow KB Deadlifts *Weights as sides, if bells too large for proper ROM, stand on yoga blocks or aerobic step.

B

Death By Carries 2x5m. Rest 60s between sets.

2 x 5:00

Step up/Push Up Ladder

C

MAX 10-9-8-7-6-5-4-3-2-1 Reps of 16" Step Ups (per leg, weights at your side) Band Resisted Push-Ups Between set 15 Swings. Max means going at a pace you can sustain for 20-30 minutes. Hard and fast, but you should not lose steam at the end of this. Aim to go a little faster every round as the reps decrease.

Monday
60 min SS Run + Exhale Holds

A

Run

1 x 60:00

Tuesday
Week 1 Day 3

A

Hardstyle Military Press

1 x 12:00

30 min Cal/Swing/Push EMOM

B

Alternating 30m EMOM: Min 1: 15/12 Cals on Machine Min 2: 5 Swings + 1-2-3-4-5-6-7-8-9-10-11-12-13-14-15 Push Ups Only the push up reps will change each round. Just add one rep every round, until you reach 15 in the last round. You will perform 15 total rounds of each movement

Wednesday
60 min SS Run + Exhale Holds

A

Run

1 x 60:00

Thursday
Week 1 Day 5

Conditioning

A

"30:30" for 30M / 001

Complete 30 minutes on a machine using 30:30 intervals. 30s on/30s off The "ON" is a faster pace, where the "OFF'" is a slower pace. You are always moving on the machine of your choice. Zones should be sustainable, and alternate between either EASY and MAF, or MAF and GRIND depending how you are feeling.

Friday
EFT Session 1

A

Run/Walk

Saturday
Rest Day

A

Breathe Better Move Better

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So you can finish strong.

Nobody wants to limp across the finish line

Get ENDUR-MAX 2022
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ENDUR-MAX 2022