All Terrain Fitness
Adventure Race0 sessions per week
Must use App app to view and log training
Program Training
A1
Light Jog
1 x 5:00
A2
Dynamic Stretch
A3
Fire Hydrant
1 x 5
A4
Foam Roll
1 x 0:30
A5
Cossack Squat
1 x 0:30
B1
Wall Balls
3 x 10
B2
Sled Push
3 x 15
C
Back Squat
4 x 6 @ 70 %
D
Run
3 x 800
Recovery
E
Cool Down
Cool down walk x 5-10 minutes >Focus on breathing; return to full nasal breathing, then utilize 4-4-4-4 Box Breathing - Couch stretch or quad stretch - Calf stretch - Deadhang or lat stretch
A1
Rowing
1 x 5:00
A2
Dynamic Stretch
B
Tempo Push-up
3 x 6
C
SkiErg
3 x 250
D
Run
1 x 30:00
Recovery
E
Cool Down
Cool down walk x 5-10 minutes >Focus on breathing; return to full nasal breathing, then utilize 4-4-4-4 Box Breathing - Couch stretch or quad stretch - Calf stretch - Deadhang or lat stretch
A1
Dynamic Stretch
A2
SkiErg
1 x 250
B1
Wall Balls
4 x 15
B2
KB Farmer's Walk
4 x 50
C1
Sled Push
3 x 20
C2
Sled Drag
3 x 20
C3
DB Push Press
3 x 10
Circuit
D
Alternates 1) Run x 400m 2a) SkiErg x 400m 1) Run x 400m 2b) Row x400m 1) Run x 400m 2c) Lunge x 50m @ bw
Recovery
E
Cool Down
Cool down walk x 5-10 minutes >Focus on breathing; return to full nasal breathing, then utilize 4-4-4-4 Box Breathing - Couch stretch or quad stretch - Calf stretch - Deadhang or lat stretch
A1
Light Jog
1 x 5:00
A2
Dynamic Stretch
B1
Burpee Broad Jump
@ 30
B2
Rowing
3 x 600
B3
KB Farmer's Walk
3 x 100
B4
Walking Lunges
3 x 40
B5
Goblet Squat
3 x 12
Recovery
C
Cool Down
Cool down walk x 5-10 minutes >Focus on breathing; return to full nasal breathing, then utilize 4-4-4-4 Box Breathing - Couch stretch or quad stretch - Calf stretch - Deadhang or lat stretch
