Game Day Ready
Total Performance AEP
Functional Fitness, Strength & ConditioningAt Total Performance our programming is built on the belief that strength and endurance can thrive together.
Our GAME DAY READY program is a combination of heavy strength and lung busting conditioning sessions for all levels. In this program you will get 8-12 week goal focused training blocks that include testing weeks, progressive overload and fun but challenging Game Day workouts!
Look forward to a combination of gym based and outdoor workouts that all center around a focused training block goal. Gym - 2 to 3 Run - 1 to 2 Game Day Workout - 1
A
Deadlift
3 x 5
B1
DB Shoulder Press
3 x 8
B2
DB Farmer's Walk
@ 0:20
C1
Push-Up
3 x MAX
C2
Inverted Row
3 x MAX
D
Rowing
8 x 0:30 @ 0:30
Circuit
A
3 Rounds 20 x pogos 4 x Broad Jumps 6 x Single leg Bounds
B
Run
5 x 400
A
Back Squat
3 x 5
B
Reverse Lunges
3 x 8
C1
Bench Press
3 x 8
C2
Bent Over DB Row
3 x 12
D1
Skull Crushers
3 x 12
D2
Paloff Press
3 x 20
E1
Barbell Bicep Curl
3 x 12
E2
Max Effort Plank
3 x 0:20
A1
Incline DB Bench Press
3 x 10
A2
Chest-Supported DB Row
3 x 8
B1
Lat Pulldown
3 x 10
B2
DB Lateral Raise
3 x 10
Circuit
C
Superset these two exercises back to back. Aim to complete to the whole workout in under 30 minutes Row 1000m, 800m, 600m, 400m, 200m Burpee over Rower 5, 10, 15, 20 ,25
Circuit
A
As many rounds as possible in 35 minutes * 500m Ski * 40m Sandbag Lunge @15kg/25kg * 500m Ski * 20 Sandbag Squats @15kg/25kg
B1
Barbell Bicep Curl
3 x 12
B2
Skull Crushers
3 x 12
Tim Wallace
With over 11 years of experience in the fitness industry, Tim Wallace has built a reputation for helping athletes achieve performance at every level. As a Strength & Conditioning Coach, Tim has guided thousands of clients through events ranging from HYROX to Ironmans, from marathons to powerlifting meets.
When you join a team you’re getting more than programming, you’re joining an online community.
Game Day Ready
Game Day Ready
Game Day Ready
