RISE TRAINING

Strength & Conditioning
Coach
Craig Harriman

Features
6 sessions per week
Must use App app to view and log training
Team Training

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Sample Week
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Sunday
2022-10-31

SQUAT PREP

A

60sec seated hip switches 60sec seated hip switches + glute stretch (knee to chest) 30/30sec leg sweeps 2 RNDs 20/20 forward/backward mini band march 10/10 standing band mini kickback, 2sec hold 20/20sec bench adductor stretch 5/5 kneeling side bridge, 3sec hold

B

Back Squat

5 x 5

SQUAT STRENGTH

C

4 RNDs 16 heel elevated goblet squat, 2-2-1-1 15m sled push, heavy as possible 4 RNDs 25m reverse sled drag, heavy 8 nordic curls, 2-3sec on way down Focus on high-quality movement with the squats and curls, then try and go heavy AF on the sleds.

DIRT CONDITIONING

D

Starting E5min 50/35 cal bike - - - 50 burpees - - - 200m sled push, 2/1 plate Three separate, really hard efforts. Score this as the total time for all pieces E.g. 1:30 + 1:40 + 2:20 = 5:30 "Full send" on each piece, knowing you only get top rest for the remaining time up to the next 5mins.

COOL DOWN

E

200m recovery walk, in the sun 1 RND 60/60sec low long lunge 60/60sec elevated pigeon stretch 90sec wall adductor stretch

Monday
2022-11-1

CONDITIONING PREP

A

RUN PREP 1 RND 30 wall tib raises 30 wall calf raises 10m walking lunge w/ knee pull 10m ostrich strides 10m high knees 10m heel kicks 2 RNDs 15/10 cal bike 200m run 10 alt mobility lunge

AEROBIC ENDURANCE

B

FOR TIME 400m run 200/140 cal bike 400m run 150/105 cal bike 400m run 100/70 cal bike 400m run 50/35 cal bike 400m run -45min cap- Try and hold a consistent pace each round, and try and build on that pace as the rounds get smaller. Run the runs at a pace that allows you to get back to the bike and get straight to work.

COOL DOWN

C

200m recovery walk, in the sun, nasal breathing 2 RNDs 30/30sec couch stretch 30/30sec wall calf stretch 30sec standing pancake stretch

Tuesday
2022-11-2

PRESS PREP

A

60sec elevated OH stretch 2-3x 15-20sec supine dead hang 10/10 half kneeling wall book openers 2 RNDs 10/10 half kneeling landmine press 20 band pull aparts 10 push up + opp toe touch

B

Shoulder Press

12, 10, 8, 6, 4

BODYWEIGHT STRENGTH ENDURANCE

C

E90sec x10 8-12 strict bar dips 10-15 ring rows Each set of these alone isn't too crazy, but the time constraints and the total volume will make this a pretty tricky piece. Choose numbers you think you can hold for all 10 rounds.

POWER ENDURANCE

D

EMOMx20 15/10 cal bike + max burpee - - - REST - - - 10 burpee + max cal - - - REST Score = total "max" reps This is 10 working rounds, 5 of each, record how many burpees and cals you get AFTER the fixed reps (15/10 cal bike and the 10 burpees). Strike a balance of pushing the first movement enough that get a decent amount of time on the second, but without blowing up. There should be room to push here.

COOL DOWN

E

200m recovery walk, in the sun 1 RND 90sec elevated OH stretch 60/60sec wall pec stretch 90/90sec elevated glute stretch

Wednesday
2022-11-3

PULLING PREP

A

30sec dead hang 30sec supine dead hang 2 RNDs 10/10 landmine row 20 half hollow band pull overs 2x10/10sec 1 arm FLR 20/20sec KB arm bar hold

B

Bent Over Row

5 x 6

UPPER ACCESSORY

C

3 RNDs 14 alt incline DB press, 2-1-2-1 8 neutral grip lat pull down, 2-1-1-2 3 RNDs 14 alt bent over DB row, non moving DB is held at the top 12-16 deficit push up, hands on plates/p-lets, get nice and deep into the rep

MIXED MODAL

D

4 RNDs 3min on / 1min off 50m sled push, 3/2 plates 15 DB thruster, 2x50/35 max T2B Work hard to earn a decent chunk of time on the T2B each round. Score is the total mount of T2B across all 4 rounds.

COOL DOWN

E

200m recovery walk, in the sun, nasal only 2 RNDs 60/60sec long low lunge 60/60sec side bend overhead rig stretch 10 prone lower back rotations

Thursday
2022-11-4

HINGE PREP

A

60sec standing BB compression stretch 10/10 standing mini band psoas raise 90sec-2min face down GHD hold 2 RNDs 40xec banded hammy curl 5/5 split stance RDL, 2xDB 20m walking sled push

B

Deadlift

4 x 7

HINGE ACCESSORY

C

3 RNDs 5/5 single leg single arm DB RDL, 2-2-1-1 10/10 single leg hip thrust, 2sec hold Go heavy on both movements, provided you can respect the movement and tempo.

GRUNGT WORK

D

FOR TIME 400m farmers carry 60 burpees 800m run 100 cal ski 800m run 60 burpees 400m farmers carry *In a weighted vest A weighted vest is optional but will add a nasty punch to the burpees, run and ski. These is a gut check workout, almost all of these movements hinder the next, so staying mentally tough and having a steady pace is key here.

COOL DOWN

E

200m recovery walk, in the sun then... 10 prone low back rotations 60/60sec low long lunge 60/60sec foot on knee wall glute stretch

Friday
2022-11-5

CONDITIONING PREP

A

90sec bike 90sec ski 90sec row building pace as you go 2 RNDs 12/12 glute bridge 10/10 adductor rock 20 deadbugs

AEROBIC ENDURANCE

B

E8min x6 alt between 100/70 cal bike - - - 100/70 cal ski - - - 100/70 cal row Make sure you are earning enough rest here to be able to sustain your effort across each round. You are trying to score the best score for each round on all 6 efforts. Score is your total working time.

COOL DOWN

C

5min recovery walk, in the sun, nasal breathing then... 90/90sec elevated glute stretch 60/60sec couch stretch 90sec wall adductor stretch

Saturday
2022-11-6
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