TRSDL
1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Upper Body Warm Up
A. 5 min bike @ easy B. 2 Rounds: - 5x sit ups - 5m bear crawl (there and back) - 5x hand release push ups - 5x prone-y - 5x scap pulls
B
Med Ball Slam
3 x 4
C
Block Chest Press
8, 5, 3, 3, 3, 3
D1
DB Z Press
3 x 8
D2
1-Arm DB Row
3 x 8
E
Supine Toes to Bar
3 x 8
Conditioning
A
Running Warmup - High Intent
A. 5-8 min easy jog B. 2 rounds: - 5x sit-ups - 5x single leg RDL - 5x split squat - 5x cossack squat - 10x quick rebound pogo hops C. 4 rounds: - 20s run @ race pace w/ 60s rest
B
Tempo Intervals
2 x 10:00
Conditioning
A
Hybrid Warm Up
A. 3x5 breaths Quadruped breathing B. 2 Rounds: - 5x situp - 5x shoulder taps - 5x single leg RDL/ side - 5x hip airplanes C. 2 Rounds: - 10m bear crawl - 10m walking lunges
Ski - Tempo Intervals
B
5 Rounds: - Ski, 10-12s @ RPE 8 - Ski , 60s @ easy pace Damper @ 5 RPE= Rate of perceived exertion (scale: 1-10)
C
Keiser Bike
1 x 5:00 @ 20
D
Sled Push
5 x 10 @ 7
Cooldown
E
walk on the treadmill or ride the bike at a low intensity until your HR comes down to ~ 100bpm and then do some light self guided stretching or foam rolling
Conditioning
A
Lower Body Warm Up
A. 5 min easy bike B. 2 rounds: - 5x sit up - 5x single leg RDL/ea - 10m walking lunges - 5x hip airplane - 5x cossacks
B
Seated Verticle Jump
3 x 5
C
Trap Bar Deadlift
8, 5, 3, 3, 3, 3
D
GHD Reverse Hyper
3 x 12
E
Reverse Sled Drag
5 x 20
F1
Copenhagen Plank - Short Lever
2 x 30
F2
Foot Elevated DB Calf Raises
2 x 25
Conditioning
A
Hybrid Warm Up
A. 3x5 breaths Quadruped breathing B. 2 Rounds: - 5x situp - 5x shoulder taps - 5x single leg RDL/ side - 5x hip airplanes C. 2 Rounds: - 10m bear crawl - 10m walking lunges
Row - Tempo Intervals
B
5 Rounds: - Row, 10-12s @ RPE 8 - Row , 60s @ easy pace Damper @ 5 RPE= Rate of perceived exertion (scale: 1-10)
C
Stair Master
1 x 5:00
D
2KB Farmers Carry
3 x 100 @ 7
Cooldown
E
walk on the treadmill or ride the bike at a low intensity until your HR comes down to ~ 100bpm and then do some light self guided stretching or foam rolling
Conditioning
A
Running Warmup - Low Intent
2 rounds: - 5x sit-ups - 5x single leg RDL - 5x split squat - 5x cossack squat - 10x quick rebound pogo hops
B
Long Run
1 x 45:00
