Intermediate Fitness Program
Week One Workouts
Workout #1
Warm Up:
Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work: 10 Min EMOM
-3 Back Squats @ 70% 1RM
-5 Min EMOM
-15 Push Ups
-3 Rounds
-10 KB Swings
-10 Pull Ups
-400 M Run
Stretch
Workout #2
Warm Up:
-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work:
-5 Rounds
-10 DB Push Press
-10 DB Push Ups
-10 DB Front Squats
-20 Sit Ups
-300 M Row
Stretch
Workout #3
Warm Up:
-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work:
5 Rounds w/ 1 min rest
-400 M Run and with remaining time do as many of each as possible
-Burpees
-Air Squats
-Push Ups
-Pull Ups
-Sit Ups
Stretch
Workout #4
Warm Up:
-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work:
Deadlift 5 x 5 @ 75% of 1RM
10-9-8-7-6-5-4-3-2-1
-Row Cal
-Wall Balls @ 20#
Stretch
Workout #5
Warm Up:
-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work:
-10 Min EMOM
-3 Burpees
-2 Pull Ups
-5 X 4 Min Rounds
-400 M Run Buy In
-5 Pull Ups
-5 Push Ups
Stretch
Workout #6
Warm Up:
-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work:
Once For Time
-100 Walking Lunges
-80 Air Squats
-60 Leg Raises
-40 Push Ups
-20 Wall Balls 20#
Stretch
Week Two Workouts
Workout #1
Warm Up:
-Mobility Passes and KB work (Swings/DL's/C&J/Goblet Squats)
Work:
-Bench Press; 5 sets of 3 reps @ 80% of 1RM; rest 2 min between sets
-Bent Over Barbell Rows; 5 x 3 @ 85% of 1RM (estimate if you do not know/Keep back straight and about 45 degrees bent from straight-up vertical position) same rest sequence as above
Rest 5 min
-Arm Sequence. Do your usual arm sequence, just switch up order of movements and rep schemes f you usually do 3 sets of 10-12 reps switch it up today and do 6 sets of 5 reps at a slightly heavier weight. (maybe 5-10% increase)
Rest 5 Minutes
-15 minutes on Elliptical/Stationary Bike/Treadmill @ a conversation pace. Don't stop for entire 15 minutes
Stretch
Workout #2
Warm Up:
-Mobility Passes and KB work (5 X3 Swings/DL's/C&J/Goblet Squats)
-Deadlifts 5 x 6 @ 75% at a weight that keeps your back in proper alignment. 2 min rest between sets
-Strict Shoulder Press 5 x 6 @ 75% same rules and rest as above
Rest 5 Minutes,
-75 Air Squats for time
Stretch
Workout #3
Warm Up:
-Mobility Passes and KB work (5 X3 Swings/DL's/C&J/Goblet Squats)
Work:
20 Min AMRAP (As Many Rounds As Possible)
-10 Push Ups
-20 Sit Ups
-30 Jumping Jacks
Stretch
Workout #4
Warm Up:
-Mobility Passes and KB work ( 5 X3 Swings/DL's/C&J/Goblet Squats)
SWITCH EQUIPMENT EACH NEW 15 MINUTE SEQUENCE
-15 Minutes straight on either, recumbent bike, elliptical, treadmill or walking outside. Go at a pace where you can maintain the breathing for 15 minutes.
5 Minute Rest
-15 Minutes straight on either, recumbent bike, elliptical, treadmill or walking outside. Go at a pace where you can maintain the breathing for 15 minutes.
5 Min Rest
-15 Minutes straight on either, recumbent bike, elliptical, treadmill or walking outside. Go at a pace where you can maintain the breathing for 15 minutes.
Stretch
Workout #5
Warm Up:
-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work:
4 X 5 Minute AMRAP Sequences (Go has hard and fast as possible for each sequence)
1st) 5 Min Sequence
-Pull Ups
Rest 2 Minutes
2nd)
-Sit Ups
Rest 2 Minutes
3rd)
-Air Squats
Rest 2 Minutes
4th)
-Push Ups
Stretch
Week Three Workouts
Workout #1
Warm Up:
-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work:
24 Min EMOM 1-3, repeat
1-Bench Press @ 60% X 5
2-Pull Ups X 2
3-Box Jumps @ 20” X 10
Rest 6 Minutes
3K Row For Time
Stretch
Workout #2
Warm Up:
-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work:
Once Thru For Time
-100 Walking Lunges
-90 Sit Ups
-80 Air Squats
-70 Bear Crawl
-60 Ring Rows
-50 KBS @ 44#
-40 Push Ups
-30 10 M Run
-20 Burpees
-10 Strict Pull Ups
Stretch
Workout #3
Warm Up:
-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work:
-5 Rounds
-Deadlifts (5-4-3-2-2)
-:30 Ring Hold
18-15-12-9-6-3
-Cal Row
-KB Swings 35#
Stretch
Workout #4
Warm Up:
-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work:
5 X 5 Min Rounds, each round starts with 500 M Row, then Max Effort Reps at each station
R1-Power Clean 95#
R2-Hang Power Snatch 95#
R3-Pull Ups
R4-Push Press 95#
R5-Burpees
Stretch
Workout #5
Warm Up:
-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)
Work:
-20 Min EMOM Alternating
-3 x Bench Press @ 70% 1RM
-2 x Strict Pull Up
-250 M Sprint Row X 5 w/ 2 Minute rest
Stretch
Week Four Workouts
Workout #1
Warm Up:
-Mobility Passes and KB work ( 5 X5 Swings/DL's/C&J/Goblet Squats)
Work:
-4 Rounds for time;
-400 m Run
-10 Deadlifts @ 75% of 1RM
-10 Pull Ups (if you can't do Pull Ups do Bent Over Rows @ 75% BW)
-10 Bench Press @ 75% of 1RM
Auxiliary arm work. Bi's and Tri's. 2 exercises x 3 sets for each (10-12 rep range for each set/each movement)
Stretch www.mobilitywod.com for ideas
Workout #2
Warm Up:
-Mobility Passes and KB work (5 X 5 Swings/DL's/C&J/Goblet Squats)
Work:
-Back Squat 7 sets of 2 reps @ 90-95% of 1RM (3 min rest between sets)
Rest 5 Minutes
6 Rounds (for time)
-250 M Row
-20 GHD Sit Ups
Stretch
Workout #3
Warm Up:
-Mobility Passes and KB work ( 5 X 5 Swings/DL's/C&J/Goblet Squats)
Work:
4 Rounds (for time)
-400 M Run
-500 M Row
Stretch
Workout #4
Warm Up:
-Mobility Passes and KB work (5 X5 Swings/DL's/C&J/Goblet Squats)
Work:
10 Minute EMOM
-4 Pull Ups
-4 Sit Ups
10 Minute EMOM
-5 Burpees
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