Paulina Andrade
Bodybuilding, Powerlifting, Strength & Conditioning1 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
5 minute any cardio machine Then, 3 rounds: 8/8 Feet Elevated Knee Over Toe Lunges 10 Kang Squats 6/6 tempo 3 seconds Single Glute Bridges 8/8 banded lateral steps
B
Back Squat
4 x 10
C1
Single Leg RDL
4 x 12
C2
Goblet Cossack Squat
4 x 8
C3
Heel Elevated Goblet Squat
4 x 10
Aerobic OR WOD - Option 1/2
D
Aerobic A. 35 minutes at z3 heart rate. B. 5 x 100 m sprints (full recovery no more than 3 min between sets) You can pick either of these 3 options for today's conditioning. The third option is the WOD below
Aerobic OR WOD - Option 3
E
WOD 10 min AMRAP 80-85% 75 double unders 12 Db hang Cleans 8 Db thrusters Rest 10 10 min AMRAP 80-85% 12 Bar Facing Burpees 10 Db Snatches 10 cal Row/Bike
Warm Up
A
5 minute any cardio machine Then, 3 rounds: 10 prone pass through 10 alt thoracic rotations 5 yoga push ups 10 banded pull apart
B
Strict Press
4 x 6
C
Barbell Push Press
4 x 3
D1
Double KB Z Press
4 x 8
D2
Laying Tricep Extension
4 x 12
D3
Rear Delt Flys
4 x 12
D4
Banded Tricep Extension
4 x 15
WOD
E
EMOM 21 15 s2o 10-12 cal Bike/Row 18 wallballs
Warm Up
A
3 rounds 30 seconds child pose 6/6 spider and reach 10 good mornings 30 seconds worlds greatest stretch 30 seconds cat cows 3 min row
ROW COND
B
4 Sets 800 m row at 2k pace 800 m row at 5k pace No rest between
Accessory / Strength
C
5 sets Accumulate 1 min Hollow Hold 20 V Ups 12 Seated Leg Lift Over DB 20 Knee to Elbow Crunches rest 90 Seconds btwn sets
Warm Up
A
5 min any cardio machine 3 rounds 10 alt squat thoracic rotation 10 good morning 10 posas march 10 db glute bridges with hold at top
B
Deadlift Deadstop
5 x 3
C1
Hip Thrust
4 x 8
C2
Contralateral Step Ups
4 x 8
C3
Good Mornings
4 x 12
C4
Curtsey Lunges
4 x 8
WOD
D
AMRAP 15 200 M Run / Row 12 Box Jump Over 21 Russian KB swings
Warm Up
A
5 min cardio machine 3 rounds 10 around the worlds 10 pass thoughs 5 inchworms 5 scap pull ups 10 banded pull aparts
B1
Negative Pull Ups
4 x 6
B2
Gorilla Row
4 x 12
C1
Farmers Carry
4 x 25
C2
Hammer Curl
4 x 15
C3
Chinese Plank
4 x 1:00
WOD
D
Every 3 Min x 6 Rounds 25 double unders OR 40 single unders 12 toes to bar 8 double push up burpee
Warm Up
A
3 rounds 10 alt knee to chest 10 hip rotations 10 / 10 lateral leg swings 10 alt Frankensteins
Long Aerobic
B
3 walking 5 Min easy spin Warm Up z2 Then: 5 minutes Z3-4 tempo run might be around your 10k pace 2 minutes z2 easy jog X 4 sets Then: 5 minutes easy zone 2 3 minutes cool down walk *42 minutes total
The Hybrid Pursuit program brings every component you need to build your arsenal and be the better version of yourself you know exists. Don't hesitate to get the program that will set you apart, develop strength, build power and endurance, and a sculpted p
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