Hannah (Beta)
Training Program
01
PHASE
ENDURANCE
4 WEEKS
rep range
- 12 - 15
- 50%-67%
- 1 RM
WHY?
- Increased Work Capacity
- Cardiovascular Health
- Capillary Density
energy system
Fats
Lactic Acid
Phosphocreatine
Carbs
recent 1 rms
- sq / 225
- BP / 152.5
- DL (3RM)/ 200
estimated 1 rms
- UH lat / 140
- Press / 1058
Endurance
PHASE
Workout (c) 5/18
exercise- SETS X REPS X RESISTANCE
- A1 Knee Hug + Lunge And Twist 3x5e
- A2 ATW Dislocates 3x10e
- B1 High Bar Squat 3x8x75, 85, 95
- B2 Spiderman 3x5e
- C1 Pushup 3x8xFloor
- C2 Birddog Row 3x12ex25
- C3 GHR 3x8
- D1 1/2 Turkish Getup 3x5e
- E1 All Americans 1x3mins Rest.
Endurance
PHASE
Workout (b) 5/9
exercise- SETS X REPS X RESISTANCE
- A1 Assisted Hip Airplanes 3x8e
- A2 BW Squat 3x8
- A3 Spiderman 3x8e
- B1 RFE Split Squat 3x10exBW
- B2 Half Windmill 3x8exBW
- C1 Hand Stand Hold 3x25s
- C2 Banded Chins 3x12xBlue8down
- C3 Cowboy Walk 3x12e
- D1 Plate Carry Cocky Walk 3xd/bTwice!x25
- D2 Turkish SIT up 3x8e
- E1 Rest 1x72hours
Endurance
PHASE
Workout (a) 5/6
exercise- SETS X REPS X RESISTANCE
- A1 Knee Hug + Lunge And Twist 3x5e
- A2 ATW Dislocates 3x10e
- B1 High Bar Squat 3x12x70, 80, 90
- B2 Spiderman 3x5e
- C1 Incline Pushup 3x12x2up
- C2 Birddog Row 3x12ex25
- C3 Ham Curls 3x12
- D1 Half Windmill 3x8ex12e
- E1 All Americans 1x3mins Rest.
Endurance
PHASE
Workout (c) 5/3
exercise- SETS X REPS X RESISTANCE
- A1 Assisted Hip Airplanes 3x8e
- A2 BW Squat 3x8
- A3 Spiderman 3x8e
- B1 SL RDL 3x12x30
- B2 Banded Knee Ext. 3x15
- C1 SA Db Bench 3x15ex22.5
- C2 Db BOR 3x15x22.5
- C3 Facepull 3x15x Yellow
- D1 Overhead Db Carry 3xd/bThrice!x10s-12s
- D2 Rest 3x1mins
- E1 Rest 1x72hours
Endurance
PHASE
Workout (b) 4/29
exercise- SETS X REPS X RESISTANCE
- A1 Assisted Hip Airplanes 3x8e
- A2 BW Squat 3x8
- A3 Spiderman 3x8e
- B1 Hip Thrust 3x12x135, 155, 165
- B2 Heels Elevated Gob Squat 3x12x40
- C1 Hand Stand Hold 3x20s
- C2 Banded Chins 3x12xBlue7down
- C3 Leg Sweep 3x10e
- D1 Trap bar Carry 3xd/bThrice!x75-95
- D2 Turkish SIT up 3x8e
- E1 Rest 1x72hours
Endurance
PHASE
Workout (a) 4/27
exercise- SETS X REPS X RESISTANCE
- A1 Knee Hug + Lunge And Twist 3x5e
- A2 ATW Dislocates 3x10e
- B1 High Bar Squat 3x12x65, 75, 85
- B2 Spiderman 3x5e
- C1 Incline Pushup 3x12x4up
- C2 Birddog Row 3x12ex22.5
- C3 Swissball Ham Curls 3x14
- D1 Half Windmill 3x8ex12e
- D2 All Americans 3x10 30s Rest.
Endurance
PHASE
Workout (c) 4/22
exercise- SETS X REPS X RESISTANCE
- A1 Assisted Hip Airplanes 3x8e
- A2 BW Squat 3x8
- A3 Spiderman 3x8e
- B1 SL RDL 3x12x25
- B2 Banded Knee Ext. 3x15
- C1 SA Db Bench 3x15ex20
- C2 Db BOR 3x15x20s
- C3 Facepull 3x15
- D1 Overhead Db Carry 3xd/bThrice!x10s-12s
- D2 Rest 3x1mins
- E1 Rest 1x72hours
Endurance
PHASE
Workout (b) 4/20
exercise- SETS X REPS X RESISTANCE
- A1 Assisted Hip Airplanes 3x8e
- A2 BW Squat 3x8
- A3 Spiderman 3x8e
- B1 Hip Thrust 3x12x135, 155
- B2 Heels Elevated Gob Squat 3x12x40
- C1 SA Db Press 3x15ex12-15
- C2 Banded Chins 3x12xBlue7down
- C3 Leg Sweep 3x8e
- D1 Trap bar Carry 3xd/bThrice!x75-95
- D2 Turkish Sit up 3x8e
- E1 Rest 1x72hours
Endurance
PHASE
Workout (a) 4/18
exercise- SETS X REPS X RESISTANCE
- A1 Knee Hug + Lunge And Twist 3x5e
- A2 ATW Dislocates 3x10e
- B1 High Bar Squat 3x12xBar, 65, 75
- B2 Spiderman 3x5e
- C1 Incline Pushup 3x12x?
- C2 Birddog Row 3x12ex20
- C3 Swisball Ham Curls 3x12
- D1 Half Windmill 3x8ex12e
- D2 All Americans 3x10 30s Rest.
Endurance
PHASE
Workout (c) 4/15
exercise- SETS X REPS X RESISTANCE
- A1 Assisted Hip Airplanes 3x8e
- A2 BW Squat 3x8
- A3 Spiderman 3x8e
- B1 SL RDL 3x12x15
- B2 Banded Knee Ext. 3x15
- C1 SA Db Bench 3x15ex15
- C2 Db BOR 3x15x15s
- C3 Facepull 3x15
- D1 Overhead Db Carry 3xd/bThrice!x10s-12s
- D2 Rest 3x1mins
- E1 Rest 1x72hours
Endurance
PHASE
Workout (a) 4/13
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- A2 Squat Hold 6x10s
- B1 Bb Squat 4x8x115,120, 125, 130?
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex17.5
- C2 Breast Stroke Row 4x12x15s to 10s Drop Set
- C3 TA Raise SL 4x15x5
- D1 Tank Drag 6xd/b2xlvl2 (1min off)
- D2 Banded Eversion 3x12x Blue
- D3 Rotator Cuff Progression 3x15ex2.5
Endurance
PHASE
Workout (c) 4/6/22 (8 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Dead Lift 3x5x115, 145, 165
- B2 T cup Mobility 3x5e
- C1 Pushup on fists 4x8
- C2 SA row Elbow Out 4x10x27.5
- C3 TA Raise SL 4x15
- C4 Farmers on toes 4xd/bx 40s
- D1 Kb Swings 4x30x?
Endurance
PHASE
Workout (b) 4/6/22 (8 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Backwards Treadmill 1x2mins SLOWWWW
- B1 RFE Squat 3x6e x 20s (Dbs)
- B2 teacup 3x5e
- C1 Neutral Grip Db Bench 4x8x30+
- C2 Neutral Grip SA Row 4x10x30?
- C3 Hip Thrust 4x8x 135, 185, 205, 215??
- D1 Running 5x3 mins (2 mins off)
- E1 Dead bug 3x16e
- E2 Birddog 3x16e
- E3 Banded Knee Ext. 3x16e toes Turned in
Endurance
PHASE
Workout (A) 4/4/22 (8 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- A2 Squat Hold 6x10s
- B1 Bb Squat 4x8x115,120, 125, 130?
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex17.5
- C2 Breast Stroke Row 4x12x15s to 10s Drop Set
- C3 TA Raise SL 4x15x5s
- D1 Tank Drag 6xd/b2xlvl2 (1min off)
- D2 Banded Eversion 3x12x Blue
- D3 Rotator Cuff Progression 3x15ex2.5
Endurance
PHASE
Workout (c) 3/31/22 (8 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Dead Lift 3x5x115, 145, 165
- B2 T cup Mobility 3x5e
- C1 Pushup on fists 4x8
- C2 SA row Elbow Out 4x10x27.5
- C3 TA Raise SL 4x15
- C4 Farmers on toes 4xd/bx 40s
- D1Fan Bike Intervals 5x3 mins (3 mins off)
Endurance
PHASE
Workout (B) 3/30/22 (8 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Backwards Treadmill 1x2mins SLOWWWW
- B1 RFE Squat 3x6e x 15s (Dbs)
- B2 Rotator Cuff Progression 3x12ex5
- C1 Neutral Grip Db Bench 4x8x25+
- C2 Neutral Grip SA Row 4x10x30?
- C3 Hip Thrust 4x8x 135, 185, 205, 215??
- D1 Running 5x3 mins (2 mins off)
- E1 Dead bug 3x16e
- E2 Birddog 3x16e
- E3 Banded Knee Ext. 3x16e toes Turned in
Endurance
PHASE
Workout (A) 3/28/22 (9 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- A2 Squat Hold 6x10s
- B1 Bb Squat 4x8x115,120, 125, 130?
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex17.5
- C2 Breast Stroke Row 4x12x15s to 10s Drop Set
- C3 TA Raise SL 4x15x5s
- D1 Tank Drag 6xd/b2xlvl2 (1min off)
- D2 Banded Eversion 3x12x Blue
- D3 Rotator Cuff Progression 3x15ex2.5
Endurance
PHASE
Workout (A) 3/25/22 (9 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Backwards Treadmill 1x2mins SLOWWWW
- B1 RFE Squat 3x6e x 15s (Dbs)
- B2 Rotator Cuff Progression 3x12ex5
- C1 Neutral Grip Db Bench 4x8x25+
- C2 Neutral Grip SA Row 4x10x30?
- C3 Hip Thrust 4x8x 135, 185, 205, 215??
- D1 Running 5x3 mins (2 mins off)
- E1 Dead bug 3x16e
- E2 Birddog 3x16e
- E3 Banded Knee Ext. 3x16e toes Turned in
Endurance
PHASE
Workout (b) 3/21/22 (9 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Backwards Treadmill 1x2mins SLOWWWW
- B1 RFE Squat 3x6e x 20s (Dbs)
- B2 Rotator Cuff Progression 3x12ex5
- C1 Neutral Grip Db Press 4x8x25+
- C2 Neutral Grip SA Row 4x10x30?
- C3 Hip Thrust 4x8x 135, 185, 205, 215??
- D1 Running 5x3 mins (2 mins off)
- E1 Dead bug 3x14e
- E2 Birddog 3x14e
- E3 Banded Knee Ext. 3x14e toes Turned in
Endurance
PHASE
Workout (b) 3/16/22 (11 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- A2 Squat Hold 6x10s
- B1 Bb Squat 4x8x115,120, 125, 130?
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex17.5+
- C2 Breast Stroke Row 4x12x10s-12s
- C3 TA Raise SL 4x15
- D1 Tank Drag 6xd/b2xlvl2 (1min off)
- D2 Banded Eversion 3x12x Blue
- D3 Rotator Cuff Progression 3x15ex2.5
Endurance
PHASE
Workout (A) 3/7/22 (11 weeks from Tri-Ath)
exercise-SETS X REPS X RESISTANCE
- A1 Pushup Leg Raise 3x6e
- A2 Figure 4 GB 3x6e
- A3 Birddog Warmup 3x6e
- B1 RFE Split Squat 3x5e
- B2 Inchworm 3x4
- C1 Pike Pushup 3x4
- C2 Alt Superman 3x20total
- C3 GB Walkout 3x8
- D1 Sprint on the Beach 8x30yrds 90second rest
- D2 Deadbugs 3x12e
Endurance
PHASE
Workout (A) 3/7/22 (11 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Dead Lift 3x5x115, 145, 165
- B2 T cup Mobility 3x5e
- C1 Pushup on fists 4x8
- C2 SA row Elbow Out 4x10x27.5
- C3 TA Raise SL 4x15
- C4 Farmers on toes 4xd/bx 40s
- D1Fan Bike Intervals 5x3 mins (3 mins off)
Endurance
PHASE
Workout (c) 3/4/22 (11 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Backwards Treadmill 1x2mins SLOWWWW
- B1 RFE Squat 3x6e x 15s (Dbs)
- B2 Rotator Cuff Progression 3x12ex5
- C1 Neutral Grip Db Press 4x8x25+
- C2 Neutral Grip SA Row 4x10x30?
- C3 Hip Thrust 4x8x 135, 185, 205, 215??
- D1 Running 5x3 mins (2 mins off)
- E1 Dead bug 3x14e
- E2 Birddog 3x14e
- E3 Banded Knee Ext. 3x14e toes Turned in
Endurance
PHASE
Workout (b) 3/2/22 (11 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- A2 Squat Hold 6x10s
- B1 Bb Squat 4x8x115,120, 125, 130?
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex17.5+
- C2 Breast Stroke Row 4x12x10s-12s
- C3 TA Raise SL 4x15
- D1 Tank Drag 6xd/b2xlvl2 (1min off)
- D2 Banded Eversion 3x12x Blue
- D3 Rotator Cuff Progression 3x15ex2.5
Endurance
PHASE
Workout (c) 2/28/22 (12 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Dead Lift 3x5x115, 145, 165
- B2 T cup Mobility 3x5e
- C1 Pushup on fists 4x8
- C2 SA row Elbow Out 4x10x27.5
- C3 TA Raise SL 4x15
- C4 Farmers on toes 4xd/bx 40s
- D1Fan Bike Intervals 5x3 mins (3 mins off)
Endurance
PHASE
Workout (B) 2/25/22 (12 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Backwards Treadmill 1x2mins SLOWWWW
- B1 RFE Squat 3x6e x 12s (Dbs)
- B2 Rotator Cuff Progression 3x12ex10s
- C1 Neutral Grip Db Press 4x8x22.5s
- C2 Neutral Grip SA Row 4x10x27.5
- C3 Hip Thrust 4x8x 135, 185, 205, 215??
- D1 Running 5x3 mins (2 mins off)
- E1 Dead bug 3x14e
- E2 Birddog 3x14e
- E3 Banded Knee Ext. 3x14e toes Turned in
Endurance
PHASE
Workout (a) 2/23/22 (14 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- A2 Squat Hold 6x10s
- B1 Bb Squat 4x8x110,115,120, 125?
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex15+?
- C2 Breast Stroke Row 4x12x5s-8s
- C3 TA Raise SL 4x15
- D1 Tank Drag 6xd/b2xlvl2 (1min off)
- D2 Banded Eversion 3x12x Blue
- D3 Rotator Cuff Progression 3x15ex2.5
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- A2 Squat Hold 6x10s
- B1 Bb Squat 4x8x110,115,120, 125?
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex15+?
- C2 Breast Stroke Row 4x12x5s-8s
- C3 TA Raise SL 4x15
- D1 Tank Drag 6xd/b2xlvl2 (1min off)
- D2 Banded Eversion 3x12x Blue
- D3 Rotator Cuff Progression 3x15ex2.5
Endurance
PHASE
Workout (B) 2/16/22 (14 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 RFE Squat 3x6e x bw, 10s (Dbs)
- B2 Pull Aparts Dislocates 4x10e
- C1 Neutral Grip Db Press 4x8x20s
- C2 Neutral Grip SA Row 4x10x25s
- C3 Hip Thrust 4x8x 135, 185, 205, 215??
- D1 Running 5x3 mins (2 mins off)
- E1 Dead bug 3x14e
- E2 Birddog 3x14e
- E3 Rotator Cuff Progression 3x12ex12
Endurance
PHASE
Workout (a) 2/16/22 (15 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Dead Lift 3x5x110, 140, 160
- B2 T cup Mobility 3x5e
- C1 Pushup on fists 4x8
- C2 SA row Elbow Out 4x10x27.5
- C3 TA Raise SL 4x15
- C4 Farmers on toes 4xd/bx 40s
- D1Fan Bike Intervals 5x3 mins (3 mins off)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Dead Lift 3x5x110, 140, 160
- B2 T cup Mobility 3x5e
- C1 Pushup on fists 4x8
- C2 SA row Elbow Out 4x10x27.5
- C3 TA Raise SL 4x15
- C4 Farmers on toes 4xd/bx 40s
- D1Fan Bike Intervals 5x3 mins (3 mins off)
Endurance
PHASE
Workout (b) 2/9/22 (15 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Hip Thrust 4x8x 135, 185, 205, 215?
- B2 Pull Aparts Dislocates 4x10e
- C1 Neutral Grip Db Press 4x8x20s
- C2 Neutral Grip SA Row 4x10x25s
- C3 Calf Raise 4x8xholding dbs 35s
- D1 Running 5x3 mins (2 mins off)
- E1 Dead bug 3x14e
- E2 Birddog 3x14e
- E3 Bow Pose 3x20s
Endurance
PHASE
Workout (b) 2/7/22 (15 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- A2 Squat Hold 6x10s
- B1 Bb Squat 4x8x105,110,115,120
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex12.5+?
- C2 Breast Stroke Row 4x12x5s-8s
- C3 TA Raise SL 4x15
- D1 Tank Drag 6xd/b2xlvl2 (1min off)
- D2 Banded Eversion 3x12x Blue
- D3 Rotator Cuff Progression 3x15ex2.5
Endurance
PHASE
Workout (A) 1/31/22 (16 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Dead Lift 3x5x110, 140, 160
- B2 T cup Mobility 3x5e
- C1 Pushup on fists 4x7
- C2 SA row Elbow Out 4x10x27.5
- C3 TA Raise SL 4x15
- C4 Farmers on toes 4xd/bx 40s
- D1Fan Bike Intervals 5x3 mins (3 mins off)
Endurance
PHASE
Workout (c) 1/31/22 (16 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Hip Thrust 4x8x 135, 185, 205, 215?
- B2 Pull Aparts Dislocates 4x10e
- C1 Neutral Grip Db Press 4x8x25s-35s
- C2 Neutral Grip SA Row 4x10x25s-35s
- C3 Calf Raise 4x8xholding dbs 35s
- D1 Running .5miles
- E1 Dead bug 3x14e
- E2 Birddog 3x14e
- E3 Bow Pose 3x20s
Endurance
PHASE
Workout (B) 1/28/22 (17 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- A2 Squat Hold 6x10s
- B1 Bb Squat 4x8x100,105,110,115
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex12.5+?
- C2 Breast Stroke Row 4x12x5s-8s
- C3 TA Raise SL 4x15
- D1 Tank Drag 6xd/b2xlvl2 (1min off)
- E1 Banded Eversion 3x12x Blue
- E2 Calf Stretch on Slant Board 3x30s
- E3 Bow Pose 3x20s
Endurance
PHASE
Workout (A) 1/26/22 (17 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Dead Lift 3x5x105, 135, 155
- B2 T cup Mobility 3x5e
- C1 Pushup on fists 4x7
- C2 SA row Elbow Out 4x10x27.5
- C3 TA Raise SL 4x15
- C4 Farmers on toes 4xd/bx 40s
- D1Fan Bike Intervals 5x3 mins (3 mins off)
Endurance
PHASE
Workout (c) 1/24/22 (18 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Hip Thrust 4x8x 135, 185, 205, 215?
- B2 Pull Aparts Dislocates 4x10e
- C1 Neutral Grip Db Press 4x8x25s-35s
- C2 Neutral Grip SA Row 4x10x25s-35s
- C3 Calf Raise 4x8xholding dbs 35s
- D1 Sprint Intervals 10x 1 min on/ 30s off
- E1 Dead bug 3x14e
- E2 Birddog 3x14e
- E3 Bow Pose 3x20s
Endurance
PHASE
Workout (B) 1/21/22 (18 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Bb Squat 4x8x95,100,105,110
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex12.5+?
- C2 Breast Stroke Row 4x12x5s-8s
- C3 TA Raise SL 4x15
- D1Fan Bike Intervals 5x3mins (2 mins off)
- E1 Banded Eversion 3x15x Green
- E2 Calf Stretch on Slant Board 3x30s
- E3 Bow Pose 3x20s
Endurance
PHASE
Workout (A) 1/19/22 (18 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Dead Lift 3x5x95, 125, 145
- B2 T cup Mobility 3x5e
- C1 Pushup on fists 4x6
- C2 SA row 4x10x27.5
- C3 TA Raise SL 4x15
- C4 Farmers on toes 4xd/bx 35s
- D1Fan Bike Intervals 5x3 mins (3 mins off)
Endurance
PHASE
Workout (c) 1/17/22 (18 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Hip Thrust 4x8x 135, 185, 205, 215?
- B2 Pull Aparts Dislocates 4x10e
- C1 Neutral Grip Db Press 4x8x25s-35s
- C2 Neutral Grip SA Row 4x10x25s-35s
- C3 Calf Raise 4x8xholding dbs 35s
- D1 Sprint Intervals 10x 1 min on/ 30s off
- E1 Dead bug 3x14e
- E2 Birddog 3x14e
- E3 Bow Pose 3x20s
Endurance
PHASE
Workout (b) 1/12/22 (19 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Bb Squat 4x8x90,95,100,105
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex12.5+?
- C2 Breast Stroke Row 4x12x5s-8s
- C3 TA Raise SL 4x15
- D1Fan Bike Intervals 5x3mins (2 mins off)
- E1 Banded Eversion 3x15x Green
- E2 Calf Stretch on Slant Board 3x30s
- E3 Bow Pose 3x20s
Endurance
PHASE
Workout (A) 1/10/22 (19 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Dead Lift 3x5x85, 115, 135
- B2 T cup Mobility 3x5e
- C1 Pushup on fists 4x5
- C2 SA row 4x8x27.5
- C3 TA Raise SL 4x15
- C4 Farmers on toes 4xd/bx 35s
- D1Fan Bike Intervals 5x3 mins (3 mins off)
Endurance
PHASE
Workout (C) 1/7/22 (19 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Hip Thrust 4x8x 135, 185, 205, 215?
- B2 Pull Aparts Dislocates 4x10e
- C1 Neutral Grip Db Press 4x8x25s-35s
- C2 Neutral Grip SA Row 4x10x25s-35s
- C3 Calf Raise 4x8xholding dbs 35s
- D1 Sprint Intervals 10x 30s on 1 min off
- E1 Dead bug 3x14e
- E2 Birddog 3x14e
- E3 Bow Pose 3x20s
Endurance
PHASE
Workout (b) 1/5/22 (19 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 Bb Squat 4x8x85,90,95,100
- B2 Pull Aparts Dislocates 4x10e
- C1 Landmine Press 4x10ex10+?
- C2 Breast Stroke Row 4x12x5s-8s
- C3 TA Raise SL 4x15
- D1Fan Bike Intervals 5x3mins (2 mins off)
- E1 Banded Eversion 3x15x Green
- E2 Calf Stretch on Slant Board 3x30s
- E3 Bow Pose 3x20s
Endurance
PHASE
Workout (a) 1/3/22 (19 weeks from Tri-Ath)
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks, A Skip, B Skip, C Skip, Butt Walks, High Knees, Butt Kicks 3xd/b
- B1 RDL 3x15x45+
- B2 Lu Raise 3x6x2.5s
- C1 Incline Pushup 3x15
- C2 Birddog Row 3x15ex12
- C3 TA Raise 3x15
- D1Fan Bike Intervals 4x4mins (3 mins off)
Endurance
PHASE
Workout (a) 12/22/21
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 Side Lunge 3x5x8e
- B1 RFE Squat 3x14ex15
- B2 Kb Hip shift 3x10
- C1 SA Db Press 3x14ex12-15
- C2 BW UH Row 4x16
- C3 Cowboy walks 4x20 forward and backward x blue
- D1 Kb Swing 3x 45s
- D2 Half Windmill 3x10e
- D3 1 min Rest
Endurance
PHASE
Workout (C) 12/17/21
exercise- SETS X REPS X RESISTANCE
- A1 Cocky Walks 3xd/b
- A2 Squat press out 3x8
- A3 SL RDL 3x6exBW
- B1 Bb Squat 3x15x45,65,85
- B2 Lu Raise 3x6x2.5s
- C1 Z press 3x15x12s-15s
- C2 SA Row 3x15ex12-15s
- C3 Hip Thrust 3x15x95
- D1 Man builder 3x20sx12s
- D2 Leg Sweep 3x6e
- D3 1 min Rest