Universal Soldier Fitness
Features
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
3 Rounds :30 Bike (High Effort) 5 Inchworm to Seal & Down Dog 3 Rounds 6 Push Up to Down Dog 50ft Bear Crawl 3 Rounds 6 Windmills 6 Z Press 1:30 Front Rack Hold NOTES - Warm Up Weight
B
Strict Press
3 x 21
C
Handstand Push Up Negative
3 x MAX
D1
Air Bike
10 x 0:40
D2
Hang Power Clean and Jerk
10 x 4
E1
Dumbbell Turkish Sit Up
4 x 20
E2
Single Leg Elevated Glute Bridge
4 x 20
E3
Wall Walk
4 x 3
Mobility
F
1:30 Forward Fold 3:00 Twisted Lizard (1:30 Per Side) 1:30 Frog 1:30 Prayer 15 Banded Pass Throughs NOTES - Gentle with Twisted Lizard, if it is painful then don't do it
Prep
A
3 Rounds 00:30 Ski Erg 10 Dumbbell Pullovers 10 Dowel Pass Throughs 2 Rounds 8 Banded Pull Aparts then a 00:30 Hold at the end range 8 Foam Roller T-Spine Extensions
B1
Box Arch to Hollow
4 x 8
B2
Kip Swing
4 x 8
C
Ring Muscle Up Progression
3 x 8
D1
Banded Ring Dip
3 x MAX
D2
Banded Pull Up Negative
3 x MAX
Upper Body Blaster
E
24-16-10 Renegade Rows (Split reps on each side) High Pulls Kipping/Butterfly Chest To Bar Pull Ups Rest 1:00 NOTES - 2 x 15kg Dumbbells - No need to rush through this workout. Work on technique and move well
Recovery
F
1:30 Forward Fold 1:30 Frog 1:30 Prayer Stretch 15 Banded Pass Throughs 20 Greatest Stretch
Prep
A
2 Rounds 10 Dumbbell Ground to Overhead 20 Side Planks Rotations (10 Per Side) 2 Rounds 10 Windmills (5 Per Side) 20 Dumbbell Staggered Deadlift (10 Per Side) 2 Rounds 00:20 Assault Bike (High Effort) 5 Snatch Deadlifts 5 Hang Muscle Snatch 5 Back Rack Snatch Press or Sots Press NOTES - Warm Up Weight
B
Hang Snatch Pull
3 x 3
C
Hang Power Snatch
10 x 2
D
Deadlift
3 x 5
Circuit
E
For Time 4 Rounds 10 Dumbbell Power Clean 10 Dumbbell Hang Snatch 10 Dumbbell Push Press NOTES - 2 x 17.5kg Dumbbells
F1
Rower Hamstring Curl
4 x 10
F2
D Ball Bear Hug
4 x 2:00
G1
Alternating Dead Bug
3 x 20
G2
Pike Leg Lift
3 x 12
Warm Up
A
3 Rounds 14 Side Planks Rotations (7 Per Side) 12 Dumbbell Pull-Overs 10 Windmills (5 Per Side) 3 Rounds 50ft Bear Crawl 10 Push Ups
B
Ring Swing
4 x 8
C
Ring Muscle Up Progression
4 x 8
D
Ring Top Hold
3 x 1:00
E
Bar Muscle Up
1 x 1
F
Bench Press
5 x 5 @ 80 %
G1
Dumbbell Bench Reverse Fly
3 x 11
G2
Alternating Dead Bug
3 x 20
Circuit
H
4 Rounds 3:00 Air Bike 7 Toes To Bar 3:00 Ski Erg 7 Toes To Bar NOTES - Your score will be RPE... I know none of the machines count anything correctly at Wanderlust so go at a sustainable pace that feels like you are holding the same effort every round. Or try pick up the pace every round.
Skill/Tech
I
3 Rounds 22 Single Arm Ring Row (11 Per Side) 20 Alternating V-Ups (10 Per Side) 18 Banded Supine Faber (9 Per Side) Rest as needed
Recovery
J
1:30 Puppy Dog 6 x 4 Shoulder CARs (3 Sets Per Side) 3:00 Archer (1:30 Per Side) 3:00 Eagle (1:30 Per Side) 2:00 Forward Fold 2:00 Frog
Prep
A
10 Inchworm to Seal & Down Dog 3 Rounds 6 Push Up to Down Dog 50ft Bear Crawl 3 Rounds 6 Windmills 6 Z Press 1:30 Front Rack Hold NOTES - Warm Up Weight
B
Push Press
7 x 1
C
Strict Handstand Push Up
1 x 1
D1
Handstand Push Up Negative
7 x 2 @ 2
D2
Sled Drag No Hands
@ 150 lb
E1
Single Leg Elevated Glute Bridge
4 x 22
E2
Filly Press
4 x 20
E3
Wall Walk
4 x 3
Mobility
F
1:30 Forward Fold 1:30 Frog 1:30 Prayer 15 Banded Pass Throughs NOTES - Gentle with Twisted Lizard, if it is painful then don't do it
Prep
A
3 Rounds 00:20 Air Bike 6 Deficit Push Ups (Elevate hands with plates, 00:03 Down, Explode Up) 3 Rounds 00:20 Ski Erg 8 Kettlebell Hang Cleans 8 Gorilla Squat Overhead Reach 15 Seated Good Mornings
B1
Bench Press
3 x 11 @ 60 %
B2
Dumbbell Gorilla Row
3 x 20
Workout Summary
C
15:00 Running clock for 1st workout and deadlift For Time 5 Rounds 4 Devils Press 8 Pull Ups Straight Into For Weight 3 Rep Deadlift NOTES - 2 x 20kg Dumbbells - Lifting must stop when 15:00 is up - As many attempts as you wish - Must be all touch and go - Move Well Rest 15:00 For High Effort 9:00 Ski Erg 9:00 Air Bike Rest 15:00 For Time 250ft Farmer Carry 25 Hang Power Cleans 30 Toes To Bar 25 Hang Power Snatch 250ft Farmer Carry NOTES - Farmer Carry in 25ft increments - 2 x 22.5kg Dumbbells - 45kg Barbell
Circuit
D
For Time 5 Rounds 4 Devils Press 8 Pull Ups
E
Deadlift
1 x 3 @ MAX lb
Circuit
F
For Time 125 Calories Ski Erg 125 Calories Air Bike
Circuit
G
For Time 250ft Farmer Carry 25 Hang Power Cleans 30 Toes To Bar 25 Hang Power Snatch 250ft Farmer Carry
Movement & Mobility
H
3:00 Squat Hold 3:00 Scorpion and Hold (1:30 Per Side) 3:00 Supine Hip Internal Rotation (1:30 Per Side) 15 Foam Roller T-Spine Extensions 4 x 8 Shoulder CAR (2 Sets Per Side) 4 x 8 Standing Hip CAR (2 Sets Per Side) 3:00 Forward Fold
