19/03/2025
TRAIN PROGRAM
ENGINE
Work-time: 30-42 minutes
A1) 2 rounds (:20 on/:10 off): 4 min
R1: JJs, R2: half burpees
Torso Twists
R1: High knees, R2: butt kicks
Standing hip rotations
A2) Activation drills/plyo (4 min)
2 rounds (:20 sec on/:10 off)
Bridge walkouts
Squat jumps
Side plank +/- leg lift (switch sides each round)
Lateral plate/box jumps
C) Workout
2-3 rounds (22-34 minutes)
Alternate between 3 stations (2:00 on/2:00 sec off)
1 lap run
30-40 Plate Hops
Max burpees to plate
Max distance run in time (aim for 2 rounds around 1st tree)
1 lap run
8-10 hanging knee raises
Max box jumps or box step ups
COMPETE PROGRAM
ENGINE
A1) 2 rounds (:20 on/:10 off): 4 min
R1: JJs, R2: half burpees
Torso Twists
R1: High knees, R2: butt kicks
Standing hip rotations
A2) Activation drills/plyo (4 min)
2 rounds (:20 sec on/:10 off)
Bridge walkouts
Tuck jumps
Side plank +/- leg lift
Lateral plate/box jumps
C) Workout:
3 rounds, straight into buy out
Alternate between 3 stations (2:00 ON/2:00 off)
2 lap run
Max Sled Sprints (empty Sled)
2 lap run
Max Erg
2 lap run
Max KB Swings (Russian, eye level)
BUY-OUT
2 lap run around 2nd tree
12 Burpee Borad Jumps
