Sex & Zombies

GHD Garhammer Raise

2 x 10

Triple Broad Jump

2 x 3

Front Squat

1, 6, 6

Single Leg Standing Calf Raise

4 x 10

Stiff Leg Deadlift

2 x 8

Band Assisted Reverse Nordic

2 x 10

Week 4/6: the progression for this workout is a simple intensity progression - simply aim to run harder/faster each week as tolerable. Warm-up: 5-10min @ zone 2 pace 1-2min @ moderate to hard pace (finishing the warm-up on a faster note!) + Main sets: 8 x 15-20sec hill sprints with full 2-4min recovery b/w (rest longer if time allows, but give yourself at least 2min) reps 1-4: build from RPE 6 to RPE 8 reps 5-8: maintain RPE 8-9 If on a treadmill, I recommend 10% grade for hill sprints, but you may need to use an even steeper grade if you're able to max out your treadmill speed. Many people will be able to hit 12mph on 10%, which may be as fast some treadmills go - in that case you may increase incline more. *** To establish your workout paces, including understanding how to set your "zone 2" pace, see the section of the athlete guide labeled endurance training. Link to the athlete guide is in the workout notes at the top! ***

Plate Pinch Grip Hold

2 x 0:30 @ 8

Rack Neck Extension

2 x 10

Push Press

2 x 5

L Pull-Up

2 x 5

Weighted Deficit Push-up

2 x 10

Kroc Row

2 x 10

Katana Tricep Extensions

2 x 10

Glute Bridge Preacher Curl

2 x 10

Low intensity (zone 2) aerobic conditioning day. Individual volume needs will vary depending on fitness level and time availability. You may divide your recommended conditioning time across the 2-3 low intensity days that are scheduled each week. Novice / minimum = >30min per week Intermediate = >60min per week Advanced = >120-180min per week You may choose to load a greater proportion of your total conditioning time on the weekend; for example, 60min throughout the week and then 60min on a Saturday or Sunday. You may run or utilize your preferred cross-training modality depending on your needs / mileage tolerance. *** To establish your workout paces, including understanding how to set your "zone 2" pace, see the section of the athlete guide labeled endurance training. Link to the athlete guide is in the workout notes at the top! ***

Half Kneeling Cable Rotation

2 x 10

Single Leg Bounds

2 x 10

Landmine RDL

1, 6, 6

Copenhagen Plank Dip

2 x 10

Landmine Sissy Squat

2 x 12

Standing Straddle Stretch

2 x 60

[RUN program- week 5/6 of this progression] 10min warm-up @ zone 2 + 3 x 6 minutes @ RPE 8 (should be 5-10% faster than LT pace) 2-3 minute walk b/w *** To establish your workout paces, including understanding how to set your "zone 2" pace, see the section of the athlete guide labeled endurance training. Link to the athlete guide is in the workout notes at the top! ***

You also have the option of a metcon for your ~threshold intensity conditioning session each week. This would be a good option if training for something like a hyrox or simply want to make your longer conditioning sessions a bit more fun. week 5/6 of this progression] 6 rounds @ RPE 8 of 3min work, 1min rest b/w rounds 400m run or 500m row (your choice each round) AMRAP alternating DB or KB snatch (also your choice) in remaining time of each round* Score = total reps of snatches * if using DB, retrun to the floor each rep; if using KB, you can do a hang power snatch DB weight = 50/35# (Rx/Rx+) or 35/25# (Sc) KB = 24/16kg (Rx/RX+) or 16/12kg (Sc)

DB Wrist Extension

2 x 10

Single Arm Hang

2 x 0:30

DB Bench Press

2 x 5

Kroc Row

2 x 10

Handstand Push-Up

2 x 10

Weighted Chin Ups

2 x 10

Cable Y Raise

2 x 10

Barbell Shrug

2 x 10

Low intensity (zone 2) aerobic conditioning day. Individual volume needs will vary depending on fitness level and time availability. You may divide your recommended conditioning time across the 2-3 low intensity days that are scheduled each week. Novice / minimum = >30min per week Intermediate = >60min per week Advanced = >120-180min per week You may choose to load a greater proportion of your total conditioning time on the weekend; for example, 60min throughout the week and then 60min on a Saturday or Sunday. You may run or utilize your preferred cross-training modality depending on your needs / mileage tolerance. *** To establish your workout paces, including understanding how to set your "zone 2" pace, see the section of the athlete guide labeled endurance training. Link to the athlete guide is in the workout notes at the top! ***

Pogo Jump

2 x 1:00

Jefferson Curl

2 x 6

Back Squat 1.5

1, 6, 6

Single Leg Standing Calf Raise

4 x 10

Seated Leg Curl

2 x 10

Hip Abduction Machine (Extra Range)

3 x 10

Plate Pinch Grip Hold

2 x 0:30 @ 8

Rack Neck Extension

2 x 10

Push Press

2 x 5

L Pull-Up

2 x 5

Weighted Deficit Push-up

2 x 10

Kroc Row

2 x 10

Katana Tricep Extensions

2 x 10

Glute Bridge Preacher Curl

2 x 12

Low intensity (zone 2) aerobic conditioning day. Individual volume needs will vary depending on fitness level and time availability. You may divide your recommended conditioning time across the 2-3 low intensity days that are scheduled each week. Novice / minimum = >30min per week Intermediate = >60min per week Advanced = >120-180min per week You may choose to load a greater proportion of your total conditioning time on the weekend; for example, 60min throughout the week and then 60min on a Saturday or Sunday. You may run or utilize your preferred cross-training modality depending on your needs / mileage tolerance. *** To establish your workout paces, including understanding how to set your "zone 2" pace, see the section of the athlete guide labeled endurance training. Link to the athlete guide is in the workout notes at the top! ***