REVAMPED
Pritchard Performance
General FitnessAsk yourself if any or all of these issues apply to you:
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Have you hit a plateau and stopped making progress?
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Are you bored with the same old routine?
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Are you tired of being overworked and under recovered?
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Are you unsure of where to take your program?
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Do you want to lose fat and gain muscle or "recomp"?
If you answered "yes" to any or all of these questions, REVAMPED is for you!
This program is meticulously designed to get you back on track with 3 days of strength training and 3 days of conditioning packed into one week which meets YOU where YOU are currently at.
Forget the cookie cutter "bro-split" programs that shove "chest & tri" days down your throat and give this program a try today which includes unique, challenging, and fun exercises day in and day out promised to keep you engaged!
A1
Glute Bridge
1 x 10
A2
Quadruped Bird Dogs
1 x 10
A3
Quadruped Knee Circles
1 x 10
A4
Reach - Roll - Lift
1 x 5
A5
World's Greatest Stretch
1 x 3
B1
Jump Rope
1 x 2:00
B2
Bent Over MB Slams
3 x 10
B3
Turkish Get-Up
3 x 2
C1
Z-Press
3 x 12
C2
Bird Dog Row
3 x 12
D1
Powell raise
3 x 12
D2
DB Pullover w/ Floor Glute Bridge
3 x 12
D3
TRX Tricep Extension
3 x 12
Finishing Circuit - EMOM
E
EMOM (Every Minute on The Minute): Min 1) 120 battle rope alternating waves (60 each) Min 2) 20 KB Swings Min 3) 30 Plank Pull Throughs (15 each side) Min 4) 20 DB Thrusters Min 5) 20 MB Slams ***Complete all of the reps at the top of each minute (i.e. 120 battle rope alt. waves) and rest until the start of minute 2 to then begin KB swings. The faster you get each movement done, the more rest you have. Once one round is complete, rest 2-3 minutes and repeat 1-2 more times.
Conditioning
A
45-60 min of steady state aerobic activity. You can run, bike, do the assault bike, etc. Aim to keep your heart rate at ~60-70% of max (ex. 220-age x 0.65 ---> 220-30 x 0.65 = 124)
B1
Walking Plank
3 x 30
B2
Russian Twist
3 x 30
B3
Dead-Bug
3 x 10
B4
Lateral Bear Crawls
3 x 10
A1
Glute Bridge
1 x 10
A2
Quadruped Bird Dogs
1 x 10
A3
Quadruped Knee Circles
1 x 10
A4
Reach - Roll - Lift
1 x 5
A5
World's Greatest Stretch
1 x 3
B1
Jump Rope
1 x 2:00
B2
Lunging MB Slams
3 x 5
B3
Sumo Squat and Reach
3 x 5
C1
Spanish Squat
3 x 12
C2
Band Hamstring Curls
3 x 8
D1
TRX Single Leg Squat
3 x 8
D2
SL MB RDL w/ Reach
3 x 8
D3
Kneeling Ab Rollout
3 x 8
Assault Bike Ladder
E
- Complete 0.5mi as quickly as possible on the assault bike - Complete 50 jumping jacks and a 50 second plank - Complete 0.4mi as quickly as possible on the assault bike - Complete 40 jumping jacks and a 40 second plank - Complete 0.3mi as quickly as possible on the assault bike - Complete 30 jumping jacks and a 30 second plank - Complete 0.2mi as quickly as possible on the assault bike - Complete 20 jumping jacks and a 20 second plank - Complete 0.1mi as quickly as possible on the assault bike - Complete 10 jumping jacks and a 10 second plank ***Record the time it takes you to complete this circuit
Conditioning
A
45-60 min of steady state aerobic activity. You can run, bike, do the assault bike, etc. Aim to keep your heart rate at ~60-70% of max (ex. 220-age x 0.65 ---> 220-30 x 0.65 = 124)
A1
Glute Bridge
1 x 10
A2
Quadruped Bird Dogs
1 x 10
A3
Quadruped Knee Circles
1 x 10
A4
Reach - Roll - Lift
1 x 5
A5
World's Greatest Stretch
1 x 3
B1
Band Assisted Reverse Nordic Curls
2 x 10
B2
Split Stance Rotational MB Slam
2 x 8
C1
Band Resisted Barbell Deadlift
4 x 6
C2
Pull-Up
4 x 8
D1
KB Push Ups
3 x 12
D2
Single Leg Bench Glute Bridge
3 x 8
D3
Copenhagen Plank
3 x 15
Conditioning
E
Tabata Circuit
***Tabata = 20sec on 10sec off x8 (4min total) -Squat Jumps (2x in a row) -Mountain Climbers (2x in a row) -SA KB swings (switch arms each set or every rep) (2x in a row) -Scissors (2x in a row) -Rest 2 minutes after each round and repeat 1-2x more
Incline Treadmill Circuit
A
-8min Weighted Incline Treadmill Walk -20 Goblet Squats, 20 DB Lateral Raises, 20 Straight Leg Sit Ups -6min Weighted Incline Treadmill Walk -15 Goblet Squats, 15 DB Lateral Raises, 15 Straight Leg Sit Ups -4min Weighted Incline Treadmill Walk --10 Goblet Squats, 10 DB Lateral Raises, 10 Straight Leg Sit Ups -2min Weighted Incline Treadmill Walk -5 Goblet Squats, 5 DB Lateral Raises, 5 Straight Leg Sit Ups
Jimmy Pritchard
Jimmy Pritchard brings 7+ years of training experience to the table having worked with athletes at the Olympic, NHL, NFL and Division I collegiate level. He is a certified Strength and Conditioning specialist (CSCS), Registered Strength and Conditioning coach (RSCC), and Tactical Strength and Conditioning Facilitator (TSAC-F) all through the NSCA
You've tried everything else, stop wasting your time. Get a program from somebody who's spent years studying and dedicating their life to getting you the results you deserve.
Get REVAMPED
