Foundry Health and Fitness
1 sessions per week
Must use App app to view and log training
Program Training
A
Goblet Squat
3 x 6
B
DB Bench Press
3 x 8
C
Romanian Deadlift
3 x 8
D
Inverted Row
3 x 8
E
DB Farmer's Walk
3 x 0:30
F
Sprinter Sit-Ups
3 x 0:30
G
Assault Bike
4 x 0:10
Conditioning
A
Cardiac Output Workout
Warm-up: 5 min mobility + light cardio (march in place, air bike if available, or light band work). Main work: Choose one modality: walking on a treadmill, rucking with a backpack, stationary bike, rower, etc. Stay in the 120–150 bpm zone. Start: 30 min continuous. Progression: Add 3-5 min to your previous week until reaching 90 min. Cool-down: 5 min breathing + stretching.
A
Bulgarian Split Squat
3 x 6
B
Kneeling Landmine Press
3 x 8
C
B Stance DB RDL
3 x 8
D
Chin-Up
3 x 8
E
Suitcase Carry
3 x 0:30
F
Side Plank
3 x 0:30
G
SkiErg
4 x 0:15
A
Trap Bar Deadlift
3 x 6
B
Incline DB Bench Press
3 x 8
C
1-Arm DB Row
3 x 8
D
Leg Press
3 x 8
E
Jack Knife
3 x 10
F
Rolling Side Plank
3 x 0:30
Conditioning
G
500m Row
Sit on rower, strap feet in. Drive legs first, then pull handle to ribs. Return arms, hinge forward, then legs. Keep rhythm steady and push hard. Rest 90-120s In Between Rounds - Try and Beat The Prior Rounds TIme Substitutions: 400m Run – Similar time domain, cardiovascular demand.
MIXED MODALITY CIRCUIT
A
5 Rounds for Time: 8 DB Push Press 8 Cal Row/Bike 12 Air Squats Goal: Each round faster than the one before. Note: Keep intensity around 70–75% effort. i don't want your pace to become about survival, I want it to be about learning to incrementally increase effort over time.
