Beginner Fitness Program
Week One Workouts
Workout #1
Warm Up:
-5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
20 Min AMRAP (As Many Rounds As Possible in 20 Minutes)
Start off with a ¼ Mile Run/Row (or ½ Mile Stationary/Recumbent Bike) and use remaining time to complete as many rounds as possible of
-15 Burpees
-15 Sit Ups
-200 M Run or Row
Cool Down: 1 Mile walk @ nice, slow pace
Stretch
Workout #2
Warm Up:
5 Rounds (not for time, move through this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
-45 Min Continuous walk @ 85-95% Max Effort Pace (no stopping)
Stretch
Workout #3
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
20 Minutes on Treadmill (4 x 5 Minute Rounds, each minute increase your Effort by 10%, starting @ 60% on minutes 1,6,11,16) This is a lesson in discovering and maintaining pace.
Rest:
Then Every Minute on the Minute for 10 Minutes
-5 Push Ups
-10 Sit Ups
Stretch
Workout #4
Warm Up:
-5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
Every 3rd Minute on the Minute for 30 Minutes do 1 x 100 M Sprint and rest the remaining time.
Stretch
Week Two Workouts
Workout #1
Warm Up:
-5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
Do same exercises and same rep count as you did in the warm up although now do them for time.
5 Rounds (For Time)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Stretch
Workout #2
Warm up:
-10 minutes on Recumbent/Stationary Bike or Run/Row
Work:
-10 x 3 minute Rounds on Treadmill in this continuous sequence.
Do 2 minutes at an easy relaxing jog pace, then go 3rd minute at as fast as a pace as possible.
Stretch
Workout #3
Warm Up:
-10 minutes on Recumbent/Stationary Bike or Run/Row
Work:
-45 Minutes on Recumbent Bike at maintainable pace.
Stretch
Workout #4
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
3 sets of various Tabata Exercises (Tabata is 8 rounds (4 Minutes) of 20 seconds of continuous work as fast as possible followed immediately by 10 seconds of rest. Take 2 Minutes of Rest between each different Exercise.
Tabata #1)
-Air Squats
rest 2 minutes
Tabata #2)
-Walking Lunges
rest 2 minutes
Tabata #4)
-Plank Holds
Stretch
Week Three Workouts
Workout #1
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
-75 Burpees (AFAP)
Stretch
Workout #2
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
45 Minute Hike @ 75-85% MEP (Max Effort Pace)
Stretch
Workout #3
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
4 Rounds (AFAP)
-25 Sit Ups
-25 Air Squats
-25 Burpees
Stretch
Workout #4
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
5K Run or Row @ 80% MEP
Stretch
Workout #5
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
Once For Time
-50 Walking Lunges
-40 Air Squats
-30 Leg Raises
-20 Push Ups
-10 Burpees
Stretch
Week Four Workouts
Workout #1
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
Every Minute on the Minute for 40 Minutes
-2 Burpees
-2 Push Ups
Stretch
Workout #2
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
-1 K Run @ 80%
rest 2 Minutes
repeat 5 times
Stretch
Workout #4
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
1 Round For Time
-75 Sit Ups
-75 Air Squats
-75 Burpees (OUCH)
-1/2 Mile Run @ cool down pace
Stretch
Workout #5
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
3 Rounds for time
-1000 M Row/Run or 1 Mile Bike
-30 Push Ups
Stretch
Workout #6
Warm Up:
5 Rounds (not for time, move thru this slowly to get the body ready for movement)
-5 Air Squats
-5 Sit Ups
-5 Push Ups
-10 Walking Lunges
Work:
-5 K for time. Compare with Workout #4from previous week.
Stretch
WORKOUT LEGEND (GLOSSARY)
SI= Short Interval
LI= Long Interval
m= Meter
M = Mile
y = Yards
' = Feet
@bodyweight= load your body weight to the bar
BW= body weight Load your body weight to the bar
m/y = Meters or Yards
10" = 10 second rest
90” = 90 second rest
C2 = Concept 2 Rower
TT = Time Trial= A measurement of maximum work capacity/power output over a set amount of time or distance. The time trial is often called the race of truth. It is done alone and should be re-tested under similar conditions and the same distance/time.
Tempo= Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.
RPE = Rate of perceived exertion , See RPE scale below.
Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.
On the Minute = Start each set at the beginning of a new minute.
On :45 seconds = You have 45 seconds to perform the distance & rest. You start each set on :45 second interval.
Deviation Window: Sports will list a deviation window with the phrase, "Hold within," (for example, 2-3 seconds or 3-5 seconds). All efforts for that particular sport should be kept within this range to work on pacing.
Hold within 2-3 seconds: The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing.
Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).
AMRAP= As Many Rounds As Possible
AFAP= As Fast As Possible
Rx = as prescribed
"Unbroken" = if you come off the bar, you start that element again until completion
Strength and Conditioning WODS
# = lbs
Pood= A Russian unit of weight equivalent to about 16.4 kilograms (36.1 pounds) 1 pood, 1.5 pood, 2 pood are common
Accommodating Resistance = Use of bands and/ or chains
OHS = Overhead Squat
Lifts are listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps.
1RM = 1 rep max
% percentage of weight will be listed for personal and individual strength programming.
ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't.
DE= Dynamic Effort = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval
Ground to Overhead = The weight starts on the ground and you get it overhead, however you like. Could be either a snatch, a clean and push-press, or a clean and jerk.
"Double Up"= Up and back only touching a toe to the ground before ascend