TrueStrength
Features
1 sessions per week
Must use App app to view and log training
Program Training
Warmup
A
2 Rounds: 20 calorie row 20 lateral banded glute walks (20 left,20 right) 20 alternating bird dogs (keep hips square) 10 perfect slow air squats 10 big and slow mountain climbers +any kind of glute activation you like
B
Back Squat
5, 3, 1, 3, 3, 2, 10, 10, 10 @ 60, 75, 85, 80, 85, 90, 60, 60, 60 %
C1
Barbell Rear Foot Elevated Split Squats
2 x 12
C2
Straight Leg Barbell Sit-up
2 x 12
Conditioning (optional)
D
**Choose between Option A or Option B!! *CHOOSE ONE OPTION ONLY!! OPTION A) 2 rounds of: 3 min AMRAP: 20/15 calorie assault bike 20/15 calorie row -then max WB shots w/time remaining in the 3 minutes Rest 3 min between rounds. Your score is total WB Shots across both rounds combined OPTION B) 8x250m row w/1 min rest between rounds *goal is fastest overall time
Warm-Up
A
3x: 1 min easy/moderate assault bike/bike-erg 10 air squats 10 banded goodmornings 2 inch worms
B
Back Squat
5 x 5 @ 75 %
C1
Touch and Go Deadlifts
3 x 10 @ 55 %
C2
L-Sit Hold
3 x 0:30
D
Shrugs sliding against the rack
3 x 15
Conditioning (optional)
E
**Choose between Option A or Option B!! *CHOOSE ONE OPTION ONLY!! Option A) 2 min work/1 min rest x4 rounds: 16 alternating DB reverse lunges 10 DB power cleans Then, max calorie bike-erg/assault bike w/time remaining *Record total calories on the bike across all sets combined to get on today's leaderboard! Option B) 10 rounds of: 20 sec SPRINT/40 sec rest Bike-erg/assault bike *goal is max total calories!
