ReadyUp Athletic Development

Obstacle Course Racing, General Fitness, Tactical / Military, Tactical, Women's Training, Functional Training
Coach
Zachary Phillips

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

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Sample Week
Week 1 of 8-week program
Sunday
OCR PHI A1

A1

Forearm Plank

3 x 45

A2

Cable, Tall Kneeling, Anti-Rotation Press

3 x 10

B1

Snatch Grip Deadlift

3 x 5 @ 70 %

B2

Dumbbell glute bridge bench press

3 x 10

C1

Pull-Up

3 x 6

C2

Dumbbell, Suitcase, Split Squat

3 x 8

C3

1 Kettlebell, Single Arm, Swing

3 x 10

D

Battle Rope Alternating Waves

7 x 0:15 @ 0:45

Monday
OCR PH I, Run 1A

A

Half Mile Repeats

6 x .5

Tuesday
OCR PH1 B1

A1

Med Ball, Alternating Reach, Deadbug

3 x 5

A2

Sandbag Side Plank

3 x 0:25

B1

Barbell Front Foot Elevated Split Squat

3 x 6 @ 65 %

B2

1 Kettlebell, Tall Kneeling, Press

3 x 8

C1

1 Dumbbell Goblet Lateral Lunge

3 x 8

C2

1 Dumbbell Unsupported Deadstop Row

3 x 8

C3

Chin-Up

3 x 6

D

Prowler Push

7 x 15 @ 45

Wednesday
OCR PH I Rest Day

A

Rest

1 x 1

Thursday
OCR PH I Run B1

A

Run

8 x 3:00

Friday
OCR PH I Run C1

A

Trail Run

1 x 1.5

Saturday
OCR PH I Cond A1

A

Sled Drag

1 x 20:00

8 Week 5K Obstacle Course Race