Interval Weight Training
Anchor Down Training
This program is for anyone looking to increase their strength and aerobic performance. If you are feeling burned out from endless metcons and boring HIIT training, this program packs the punch you are looking for. Derived from the concepts and principles of Patrick O'Shea, I've created a linear strength progression combined with cardiovascular exercise. The goal of this program is to increase strength, power, endurance and aerobic output.
Circuit
A
3 rounds 5 reverse lunges each leg 10 hang power cleans 10 front squats 10 Deadbugs
B1
Power Clean
3 x 10
B2
Airdyne
3 x 2:00
C1
Front Squat
3 x 10
C2
Rowing
D1
Incline DB Bench Press
D2
DB Bicep Curls
D3
Chest-Supported DB Row
Circuit
A
Warm-up: 5 minutes on assault bike then 3 rounds of: 10 Push ups 10 Bench dips 10 Bird dogs 5 knees hugs each leg 5 Inchworms
B1
Deadlift
3 x 10
B2
Biking
3 x 2:00
C1
Bench Press
C2
SkiErg
3 x 2:00
D1
DB Arnold Press
3 x 12
D2
DB Fly
3 x 10
D3
1-Arm DB Row
3 x 12
E
GHD Sit-Up
Prep
A
Leg Prep 2
3 rounds of: 15 air squats 5 Inchworms 10 DB good mornings 10 DB shoulder presses 10 Banded pull aparts
B1
Back Squat
3 x 10
B2
Run
C1
Strict Press
3 x 10
C2
Assault Bike
3 x 2:00
D1
DB Lateral Raise Full ROM
3 x 10
D2
Bulgarian Split Squat
3 x 10
D3
DB Romanian Deadlift
3 x 12
Conditioning
E
Bodyweight Midline 4
40-30-20-10 Knees to chest KB Russian twists (each side)
Ryan Tewksbury
Certified ISSA Personal Trainer and Strength & Conditioning Coach., and newly competitive in Hyrox. My background primarily focuses on functional strength training, CrossFit, and bodybuilding.
