ADAPT
Features
5 sessions per week
Must use App app to view and log training
Team Training
A1
Deadlift
A2
Broad Jump - Counter Movement
4 x 4
B1
Z-Press
4 x 8
B2
DB Reverse Lunge
4 x 6
C1
Pull-Up
3 x 4
C2
Side Plank + DB T
3 x 12
C3
Nordic Hold
3 x 0:30
A
Front Squat
5 x 4
E3MOM x 8 Rounds
B
Row or Ski Metres x 300 | 250 | 200 Run x 200 Metres or BikeErg Metres x 400 | 450 Round 1, 3, 5, 7: Toes to Bar | Straight Leg Raise x 8 - 10 | 12 - 16 Round 2, 4, 6, 8: KB OH Walking Lunge x 20 Metres (12 | 8kg)
A1
Bench Press
A2
Supine Catch and Release MB Throw
4 x 6
B1
Bent Over Row
4 x 8
B2
Alternating DB Bench Press
4 x 20
C1
Incline DB Row
3 x 12
C2
Push-Up
3 x 8
C3
Single Arm Lateral Raise
3 x 12
Option 2: 9 Minute AMRAP
D
Row Cals x 12, 11, 10, 9.... Ski Cals x 12, 11, 10, 9.... Bike Cals x 12, 11, 10, 9....
A
Push Press
5 x 4
B1
Rowing
B2
SkiErg
B3
BikeErg
5 Rounds For Time
C
SU | DU Skips x 100 | 45 DB Man Maker x 9, 7, 5, 3, 1
A1
Back Squat
A2
Vertical Jump - Counter Movement
4 x 4
B1
Chin-Up
4 x 4
B2
B-Stance RDL
4 x 8
C1
Barbell Split Squat
3 x 6
C2
Incline DB Bench Press
3 x 12
C3
Hollow Hold
3 x 0:40
JAKE DUTTON
LIFTER OF HEAVY THINGS
Verified Athlete""
TANYA READ
ACCOUNTING WONDERWOMAN
Verified Athlete""
CASS FOLEY
MOTHER OF TWO
Verified Athlete""
When you join a team you’re getting more than programming, you’re joining an online community.
ADAPT Strength & Conditioning
ADAPT Strength & Conditioning
ADAPT Strength & Conditioning
