Kill The Giant
Functional Training, TacticalREAL LIFE STRENGTH & ENDURANCE
KTG 101 is a program that will build the foundation for great general fitness and overall performance.
Time is limited for many people and as we get older, have family, kids, businesses and other hobbies it gets harder to maintain a great or even a decent level of fitness.
The program is built around TWO mandatory days that will tackle the most important parts of general fitness: strength, speed and conditioning. After that you have THREE optional days to pick from.
Almost every workout is full body so that you can maximise return of investment. No need to stress about "the second workout". Go hard and with intent and you will reap the benefits from even 1-2 workouts per week
KILL THE GIANT IN YOUR LIFE
Able and healthy body will lead into a resilient body which will lead into a resilient mind. Every single person has obstacles in their life, but it only requires one step forward to show that "giant" that you are not backing down.
5 sessions per week
Must use App app to view and log training
Team Training
Warm Up
A
2-3 rounds: :40sec. Plank Hold 8/8 Reverse Lunge w/ diagonal chop 6-10 T-Push Ups 20-30 Band Pull Aparts
B1
Barbell Lunge
16, 12, 8
B2
dumbell bench press
20, 15, 10
Las Armas
C
10min AMRAP: 7 Dumbell Hang Clean & Press @ heavy 7 Strict Pull Ups RX: 22,5/15kg per arm RX+: Weight vest for the workout & 30/22,5kg dumbells for clean & press Scaled: Ring row or Pronated Body Row
Finisher
D
3 x 20 Cyclist Squats @ light -Rest 30-45sec. between sets Light pump sets
Prep
A
Simple Warm Up
2-3 rounds: :30sec. Deadbug 10/10 Side Plank Rotation 6/6 Squat T-Rotaions 10 Scapular Pull Ups
B1
Barbell Row
3 x 12
B2
Dumbell Sit Up
3 x 15
C1
Dumbell RDL
3 x 10
C2
Dumbell Shrug
3 x 12
C3
Prisoner Lunges
3 x 30
D
Lactic Pump
E
For Time: 50-30-10 calories with the machine of choice (Assault Bike is preferred) 40-30-20 Push Ups Goal of the workout: -Sub 10 minutes -Push Ups unbroken -RX+: push ups with handles or dumbells (chest to floor) This is a workout where you can really push if you want to. Push Ups are not that taxing to your aerobic system, so you can hit the machine part hard. Timecap 12min.
Rucking
A
30min Ruck With a backpack or weight vest go for a fast walk or easy jogg. 10-15% of bodyweight for the ruck/vest. If you have never ran with extraweight I suggest you try to go 1min Run into 1min Walk for 30min, alternating running and walking
Prep
A
Simple Warm Up
2-3 rounds: :30sec. Deadbug 10/10 Side Plank Rotation 6/6 Squat T-Rotaions 10 Scapular Pull Ups
B1
Seated Dumbell Overhead Press
12, 10, 8, 8
B2
Supine Ring Row
4 x MAX
C
Kettlebell Front Rack Step Up
3 x 12
Turtle shell
D
3 rounds: :15-20sec. L-Hang Hold 6-10 Ab Wheel 12/12 Single Arm KB Swing -Rest 60-90sec. between rounds
E
Assault Bike
1 x 10:00
Prep
A
Aerobic Warm Up
For 6 minutes: 5 Slow Air Squats (3s. down, 3s. up) :20sec. mountain climber 5 Sprawls :20sec. Dead hang
Warrior Work
B
For time: 800m Run Into... 50 Strict Pull Ups 100 Push Ups 200m Sled Push @ 100/70kg (total weight, sled included) Into... 400m Run - - - - - - - - - - - - - - - - - - - RX+: Weight Vest (5-10kg) Scaled: Ring row, lighter sled and scaled push ups Scale down reps in pull ups and push ups if it's too much. If you don't have a sled then do 100 walking lunges with a sandbag on your back/shoulders (10-20kg) WORKOUT FLOW: It's a 'one time through' kinda workout, so when you are done with one movement, you don't need to go back. There are two ways to do this. First option, you go a steady pace from beginning to end. Second option, you go hard on the first run, rest 2-3min. before starting pull ups and after sled push you rest again 2-3min. before starting the last run and go hard on that. This way you will also increase your running strength and endurance, but at the same time you will definitely make the workout hit a little harder... Your choice.
Training is thoroughly planned to be as efficient and effective as possible, inside two mandatory days. No junk, just the stuff you need. You've done your task after two days and everything beyond that is just extra gains.
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KTG 101
KTG 101
KTG 101
