Clayton Menzel
Strength & Conditioning, Plyometrics, General Fitness, Functional Fitness, Multi-sportThis Program is focused on building technique and foundational strength with barbell and bodyweight exercises. Each strength training day has a Lower and Upper body focus on a certain movement and accessory's after that. The conditioning days a are a mixture of aerobic and anaerobic work, there are some HYROX influenced workouts in the program. This is a very repeatable program, you just scale up the weight and reps as needed to make the necessary adaptations.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
4 x 6.8 @ 7
B
Banded Chin-ups
4 x 6 @ 8
C
Kickstand RDL
3 x 8 @ 7
D
Standard Pushups
1 x 25
E1
Elevated Curtsy Lunge
2 x 20 @ 7
E2
Standing DB - Curl - Press
2 x 8.12
F1
Inverted Row
2 x 8.12 @ 9
F2
Weighted Calf Raises
2 x 10 @ 8
A1
Elbow Side Plank
2 x 0:30
A2
Bench Jackknife Leg Raises
2 x 12
B
Jump Rope Variation
1 x 3:00
Ski - Wall Ball
C
Complete 5 rounds as fast as possible, rest as needed 200 meters on ski machine 20 wall balls @ 10 lbs. ( if your back gets taxed to char squat to wall ball instead )
D
A Run
1 x 20:00 @ 7
A
Deadlift
4 x 6 @ 7
B
Barbell Overhead Press
4 x 6 @ 8
C
Reverse Lunges
3 x 20 @ 7
D
Chin-up Eccentrics
3 x 4
E1
Back Elevated Single Leg Bridge
2 x 8 @ 7
E2
TRX or Cable Facepulls
2 x 8.12 @ 7
F1
Incline DB Press
2 x 6.10 @ 7
F2
SL Calf Raise Hold
2 x 0:30
A1
DB Side Bend or GHR Side Crunch
2 x 10 @ 7
A2
Paused AB Wheel Rollouts
2 x 6.10
B
SL Vertical Jump
3 x 5
Sled Push/Pull
C
Complete 4 rounds of pushing sled 25 meters as fast as you can - rest 30 sec - Pull Sled 25 meters as fast as you can - rest 30 sec. use the trx strap if needed for the pulling Load 1 plate onto the sled
Run Intervals
D
1 min (RPE 7) on 1 min (RPE 5-6) of active recovery x10 rounds
E
Steady State Cardio of Choice
1 x 10:00 @ 6
A
Tempo Back Squat
4 x 6 @ 7
B
Bench Press
4 x 6 @ 8
C
Banded Frenchie Chin-up
3 x 3.5 @ 8
D
Weighted Back Extensions
3 x 6.10 @ 7
E1
Machine Assisted Dips
2 x 6.10 @ 8
E2
Seated Leg Curl
2 x 8.12 @ 7
F1
Machine Chest Supported Row
2 x 8.12 @ 7
F2
SL Calf Raises
2 x 8 @ 8
A
Hanging Knee Raise
2 x 8.12
B
Cable Rotation
2 x 10 @ 7
C
Easy Broad Jumps
3 x 5
Lunge - Row
D
Complete 5 rounds as fast as possible BW walking Lunges x 20 200 meters on row machine
E
A Run
1 x 3.1
A
Steady State Cardio of Choice
1 x 30:00 @ 6
