For those looking to be fit, strong, and healthy. Focusing on Aesthetics, Strength, Conditioning, you will train with some of the old school stlye of banging and clanging, high Intensity sessions with metcons, explosiveness, pure strength, power, and cardio. This program is for those who don't just want to look like they have a Rad Bod, but can back it up with their ability to perform.
3-4x Strength Sessions
Each week will consist of 2-3x cardio, working both aerobically and aerobically.
Strength, Strength Endurance, Power, Hypertrophy, Plyometric.
Any level of fitness is welcome.
1 x 500
3 x 6 @ 70 %
3 x 8 @ 65 %
Bent Over DB Row
3 x 8 @ 65 %
5x 10 Burpee to Broad Jump 10 Walls Balls rest 30sec
1 x 60:00 @ 3
GSITW, Thread the Needle, DD-Corba, Pretzel
2x 5reps/side Greatest Stretch In The World ( hip flexor stretch with inside elbow drop to trunk rotation with reach.) https://www.youtube.com/watch?v=-CiWQ2IvY34 2x 5reps/side Thread the Needle move smoothly and slowly. https://www.youtube.com/watch?v=MfUx9FCOb1E 1x 10reps Down Dog to Cobra hold each pose for 3-5sec , Downdog + Cobra = 1rep Pretzel Stretch 1x 2min/side
Warmup: 2x 10reps Reverse Lunge with Trunk rotation ( one hand touches the ground, one hand reaches for the sky) 10reps Pushthrough to Pushup 10reps Cossack Lunge 10reps Pull-up (5) Scap Pull-up (5)
Bulgarian Split Squat
4 x 8
DB Shoulder Press
4 x 8
3 x 6 @ 7
400m Run:100 RKBS
EMOM 3min 400m Run 100 KB Swings (as many reps as possible with time left in round. You will run 400m. With the remaining time of the 3min round perform as many KB Swings as possible. Continue rounds until you have completed 100 KB Swings. Run a final 400m after you complete your 100 KB Swings The KB should be a challenging weight! RPE 7-8/10 * if you need to move to a 4min EMOM, please scale accordingly.
Stretch Routine 1
PVC/resistance band pass throughs 10reps (move slow) PVC/resistance band Around the Word 10reps (move slow, 1rep clockwise:1rep counter clockwise ) 2x Kneeling hip flexor stretch 2min R/L Fire Hydrant 10reps R/L Thread the needle 20reps R/L Down dog to Cobra 10reps, 5sec hold each pose Pretzel stretch 3min R/L
PG Warmup: Row-Lunge-windmills
Row 1000m RPE 4/10 3x 12 Walking Lunges with Trunk Rotation 8 DB/KB windmill 12 T-Pushups 8 Supermans
Trunk Rotations and cable crunch
3x 15 Trunk Band/cable Rotations 3x 12 Woodchoppers Max Plank Hold
1 x 10:00
Weighted Strict Pullup
4 x 6 @ 6
Incline Bench Press
3 x 8 @ 7
3 x 12 @ 6
DB Lateral Step-Up
3 x 8 @ 6
DB Bicep Curls
3 x 12 @ 7
3 x 12
21/15/9 Deadlift to High Pull Wall Balls you will complete 21reps for both exercises, then 15reps, then 9reps
1 x 60:00
Currently racing Triathlon. Multiple triathlon podiums in age group and overall finishes. Coaching Strength, Conditioning, and Endurance for more than a decade. Coaching Hyrox and OCR Athletes for 1year. Coach Parker thrives when coaching "hybrid" athletes. Everyone is capable of becoming the best version of themselves. Strength & Conditioning, USAT, USAT Jr.
I ask this question because you need to have a why. Make a contract with yourself and full fill that contract. Honor yourself with goals and conquering them.Start My 7-Day Free Trial
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""My run was not at the same level as my strength. I can now crush 1/2 marathons while improving my strength.""
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