Hello Wright Trainees,
Welcome to this weeks Workout of the Week. This program comes from one of my Sport Maintenance classes. The workout has an overall focus on building/maintaining strength in the lower half of the body. However, you should still get a total body feel as you progress through it. The design of the workout is to combine strength, endurance, and work capacity. Generally I try to avoid a conglomerate of modalities, but this routine is an exception.
We start things off with the Kettlebell Complex in the warm up. This should get your heart rate up and get the blood moving to our working muscles. This is a generic warm-up designed for large group classes, so if you are working individual feel free to modify to your specific needs.
After warming up we begin the strength session. The combo of Walking Lunges and SL Touchdowns are a serious glute burner! The Walking Lunges allow for a nice weighted hip extension and then we incorporate the control and stability with the SL Touchdowns. This routine is great for athletes that have trouble engaging the glutes! Follow up each round with a hamstring stretch of your choice.
After completing the 6 Rounds of Strength we move into our Endurance section. Here we will be rotating through 1-minute stations. There are 5 work stations and 1 rest station for a total of 6 minutes per round. It is important to plan accordingly and to choose a maintainable weight for the Russian Triangles and Swings. Ideal, athletes should only be resting at the designated rest station. The final round athletes should feel like they reached their maximal aerobic capacity. Once the last round is complete, allow the body to recover and be ready for one last push.
Next is a quick 6 minute EMOM. In this portion athletes will complete 6 x Thrusters within a minute and rest the remaining time. Because there is only one exercise on a feasible rep scheme be prepared to push your weights. The design of this is suppose to be a short and brutal total body hit.
Finally, we wrap things up with a 3 Round Tabata abdominal routine. This routine follows the Mountain Athlete acronym FIRE (Flexion, Isometric, Rotation, and Extension). Using this we should get a well balance abdominal workout that hits our obliques and deep core musculature.
Once you finish, you’ve earned yourself a large meal and some quality time watching the best athletes in the world compete in the Winter Olympics in PyeongChang. GO TEAM USA!
10 x Walking lunge
6 ea x SL Touchdowns
3 Rounds (1 min for each)
Lateral Hurdle Hops
6 min EMOM
6 x Thrusters
3 Round Tabata