HAMR

Mondays on HAMR are all about max effort sprints—the cornerstone of speed, power, and real-world performance. Whether you're outside on the track or indoors on a TrueForm, the goal is the same: move with intent and push your limits. Sprinting sets the tone for the week. This cycle, we’re also dialing in foot strength—a critical but often overlooked piece of the performance puzzle. Strong, reactive feet drive better force transfer, reduce injury risk, and make you more efficient in every movement. Expect targeted drills to build that foundation. Got questions? You know where to find me—Discord Channel is always open. And when it comes to capacity work—no surprises there. You know the drill. High reps, high effort, no wasted movement. John

Sprint Instructions

For our max effort sprints I want max speed and intent. I need you to run as fast as you can for the required distance and reps. I am going to set the required rest times, so I make sure to keep you on task. I want you to approach a 92-100% effort. You can check your effort with a stopwatch. Take the time of your first as the benchmark. Take the required rest. Then the 2nd effort should be done within 92% of your initial time. Assuming I am pegging the rest times properly. But this will depend on your conditioning and aerobic system to recover. Let's see how you do. Remember, make it simple - just run fast.

Sprint

150, 150, 100, 100, 100, 50, 50, 50

Physioball Hamstring Curl

5 x 8

Bilateral Squat w/ Elevated Heel

5 x 5

Pull Up - Strict

4 x 60

Push Up

4 x 60

Parallel Bar Dips

4 x 60

We’re throwing heavy 6s on RDLs into the mix today. Focus on pushing the hips back, loading the glutes and hamstrings, and chasing a solid stretch through the posterior chain. After your RDL sets of 6, you’ll hit shin hops for 3—explosive and sharp. Rest 2–4 minutes between rounds, then get back in the fight. For capacity work, I like combining unilateral pulls with transverse core work—great for smashing the trunk and reinforcing power through rotation. John

Echo/Assault/Implement of Choice

3 x 25

Leg Swings

3 x 10

Barbell RDL

4 x 6

Shin Hops

4 x 3

Single Arm Dumbbell Power Snatch

4 x 10

KB Ballistic Row

4 x 20

Instructions

Today kicks off with some Easy Effort (EE) runs, followed by 20 minutes of focused trunk work. We’ll finish the session with tempo sprints to close things out right. Make sure you’re reading the instructions for the EE runs, and stick to the prescribed rest on the tempo sprints—it's key to getting the intended stimulus. Let’s get to work. John

Easy Effort (EE) Runs

For today, we are starting with an easier effort (EE) runs. These are in the category of easier effort (EE) and are “free from trouble or pain”. Remember, the EE training is done at sub 75% effort. For those of you using a HR monitor, I want to keep a percent of HRmax (heart rate maximum) of 65-79%. Just know the purpose of the EE zone strengthen the cardiovascular and muscular systems and prepare for the trunk work. Once you are done with the trunk work, we are finishing up with the tempo work on the ECHO bike. John

Easy Effort Runs

500, 500, 250, 250

Ipsilateral Dead Bugs

1 x 60

Russian KB Swings

1 x 20

Lunge Position Lateral Banded Rotations

1 x 1:00

KB Toe Up Knee Up

1 x 10

Echo Bike

5 x 400 @ 2:00

We're starting with strength work—leading off with incline bench and dumbbell flies, then moving into some unilateral pressing. For capacity work, we’re dialing in the lower body with an isometric hold on active foot Bulgarian split squats—10 seconds per side. From there, go straight into DB Bulgarian split squats, then finish the set with lunge jumps. Focus on clean movement and stay athletic through every rep. John

Jump Rope

1 x 5:00

Incline Barbell Bench Press

4 x 5

Incline Bench Rear Delt Fly

4 x 10

Single Arm Dumbbell Push Press

4 x 6

Isometric Bulgarian Split Squat - Active Foot

6 x 10

Dumbbell Bulgarian Split Squat

6 x 8

Lunge Jumps with Switch

6 x 3

Instructions

For today, we are smashing some prep work before strapping up a heavy pack or vest and HAMR a fast ruck for 45 minutes. We are going for distance today over 45 minutes. The goal is to HAMR this ruck - burn it down. John

Echo/Assault/Implement of Choice

4 x 15

Landmine Push Press

4 x 20

4 Way Dead Bugs

4 x 60

Leg Swings

4 x 20

Fast Ruck

1 x 45:00

I want to hit the Strength work with some heavy DB Floor Press followed by accessory work. Then we have our Capacity work with suitcase deads, KB swings and calories. John

Dumbbell Floor Press

4 x 10

Alternating Hammer Curls

4 x 10

Banded Tricep Extension

4 x 30

Single Arm Kettlebell Suitcase Deadlift

5 x 6

Single Arm Kettlebell Suitcase Deadlift

5 x 6

Russian KB Swings

5 x 20

Echo/Assault/Implement of Choice

5 x 30

Rest Day

For Completion