AFFILIATE DESIGN: 3-DAY SAMPLE
Monday:
Recommended Warm Up (10 Minutes):
3 Rounds:
200m Run
10 Air Squats
10 Push Ups
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Back Squat (25-30 Minutes):
1 Rep Max
Notes: We are starting to retest some of our lifts after the Open to see where we are at, starting with our back squat. Have your members record their Max so that they can use this number if future programming. Instruct your members to not kill themselves with volume. I suggest having them follow the following rep scheme: 10,10,5,3,1,1,1 adding weight each set.
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Workout:
7 Minute AMRAP
Row 1,000m
Then, in the remaining time, AMRAP of:
Burpees w/ a touch
Notes: For this workout, you may have to either run heats or stagger the start by 5 minutes in 2-3 groups depending on how big your class is in relation to how many rowers you have. Your members shouldn’t necessarily be trying to PR their row in this workout, although I do want this to be a hard row. Have your members perform as many burpees with the remaining time. Have them touch a pull up bar at the top of their rep for this standard.
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Tuesday:
Recommended Warm Up (15 Minutes):
250m Row
15 Pull ups/ Ring Rows
250m Row
15 Push Ups
250m Row
15 Kettlebell Swings (lighter than they are going to go in the workout)
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Notes: Take 10 minutes to go over Muscle Ups and Handstand Pushups
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Workout:
“Nate”
20 Minute AMRAP:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70/53#)
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*Scaled Workout Version:
4 Pull Ups
8 Push Ups
8 Kettlebell Swings (53/35#)
Notes: I have included a scaled version of this workout. Members may choose to scale all or part of this workout accordingly. These should be relatively fast rounds. Don’t come out too hot on this workout. I told our members: “If you do 1 round every 2 minutes, you will get a score of 10 Rounds. Shoot for at least that.”
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Wednesday :
Wednesday
Recommended Warm Up (10 Minutes):
400m Run
10 Air Squats
1:00 Pigeon Stretch each leg
Partner Front Rack stretch
10 Front Squats w/ barbell
10 High Hang Squat Cleans w/ barbell
10 Squat Cleans w/ barbell
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Squat Clean (25 Minutes):
1 RM
Notes: We are testing out Clean Max. Have your members work up in weight somewhat quickly. They should be able to find their Max within 15 Reps.
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Workout:
“Annie”
For Time:
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
Scaling Options:
Double Unders→ ½ Double unders or 2x Single Unders
Notes: This is a great benchmark workout that we test 2-3 times a year. It really stresses the importance of efficient double unders. Have your members scale this workout accordingly to make this a 10 minute or less workout.
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