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Anaerobic Assault

The document outlines a 4 week mixed modal workout program focused on anaerobic capacity development. Each week includes 2-3 sessions per week with workouts consisting of strength, gymnastics, and rowing/cycling intervals. Strength exercises include power cleans, hang power snatches, and squats. Gymnastics include burpees, box jumps, and double unders. Cycling/rowing intervals range from 10-40 seconds at high intensity with longer recovery periods.

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Becker
Copyright
© © All Rights Reserved
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Available Formats
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402 views24 pages

Anaerobic Assault

The document outlines a 4 week mixed modal workout program focused on anaerobic capacity development. Each week includes 2-3 sessions per week with workouts consisting of strength, gymnastics, and rowing/cycling intervals. Strength exercises include power cleans, hang power snatches, and squats. Gymnastics include burpees, box jumps, and double unders. Cycling/rowing intervals range from 10-40 seconds at high intensity with longer recovery periods.

Uploaded by

Becker
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Day 01 meso 01 wk.

01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
3 TnG Power Clean @
135-155/85-105# + 10 sec
Sled Push
rest 3 min b/w sets
Cyclical: Bike or Rower
Bike 8 x 10 sec Sprint @ 100%, rest 90 sec
Rest 4 min b/w sets 4 & 5
or
Bike 8 x 15 sec Sprint @ 100%, rest 90 sec
Rest 4 min b/w sets 4 & 5

Notes

meso 01 Anaerobic Assault


Day 02 meso 01 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of 5 Bar
Facing Burpee as fast As
possible, rest 60 sec
B1. 3 sets of 5 Burpee
Box Jump Over, 24/20” as
fast as possible, rest
90 sec

Cyclical: Bike or Rower


Bike 6 x 15 sec @ 60 sec
time trial pace, rest 45
sec
***rest 3 min b/w sets 3
& 4
Or
Row 6 x 20 sec @ 60 sec
time trial pace, rest 40
sec
***rest 3 min b/w sets 3
& 4
Notes

meso 01 Anaerobic Assault


Day 03 meso 01 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
5 TnG Power Clean @
135-155/85-105# + 12 sec
Sled Push
rest 3 min b/w sets

Cyclical: Bike or Rower


Bike 10 x 10 sec Sprint @ 100%, rest 90 sec
Rest 4 min b/w sets 5 & 6
Or
Row 10 x 15 sec Sprint @ 100%, rest 90 sec
Rest 4 min b/w sets 5 & 6
Notes

meso 01 Anaerobic Assault


Day 04 meso 01 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of 15 sec Row
Sprints, rest 60 sec
B1. 3 sets of 7 Burpee
Box Jump Over, 24/20” as
fast as possible, rest
90 sec

Cyclical: Bike or Rower


Bike 6 x 17 sec @ 60 sec time trial pace, rest 43 sec
***rest 3 min b/w sets 3 & 4
Or
Row 6 x 22 sec @ 60 sec time trial pace, rest 43 sec
***rest 3 min b/w sets 3 & 4
Notes

meso 01 Anaerobic Assault


Day 05 meso 01 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 7 TnG Power Clean @
135-155/85-105# + 15 sec
Sled Push
rest 3 min b/w sets

Cyclical: Bike or Rower


Bike 10 x 12 sec Sprint @ 100%, rest 90 sec
Rest 4 min b/w sets 5 & 6
Or
Row 10 x 17 sec Sprint @ 100%, rest 90 sec
Rest 4 min b/w sets 5 & 6
Notes

meso 01 Anaerobic Assault


Day 06 meso 01 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 5 sets of:
15 sec Row Sprints + 3
Burpee over Erg
rest 2 min

Cyclical: Bike or Rower


Bike 6 x 20 sec @ 60 sec time trial pace, rest 40 sec
***rest 3 min b/w sets 3 & 4
Or
Row 6 x 25 sec @ 60 sec time trial pace, rest 35 sec
***rest 3 min b/w sets 3 & 4
Notes

meso 01 Anaerobic Assault


Day 07 meso 01 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
9 TnG Power Clean @
135-155/85-105# + 15 sec
Sled Push
rest 3 min b/w sets

Cyclical: Bike or Rower


Bike 10 x 12 sec Sprint @ 100%, rest 90 sec
Rest 4 min b/w sets 5 & 6
Or
Row 10 x 17 sec Sprint @ 100%, rest 90 sec
Rest 4 min b/w sets 5 & 6
Notes

meso 01 Anaerobic Assault


Day 08 meso 01 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of 3 Burpees
+ 15 sec Row Sprints,
rest 2 min
B1. 3 sets of: 15 sec
Row Sprint + 3 Burpees,
rest 2 min

Cyclical: Bike or Rower


6 x 22 sec @ 60 sec time trial pace, rest 38 sec
***rest 3 min b/w sets 3 & 4
Or
Row 6 x 25 sec @ 60 sec time trial pace, rest 35 sec
***rest 3 min b/w sets 3 & 4
Notes

meso 01 Anaerobic Assault


Day 09 meso 02 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
7 Power Clean @
135-155/85-105# + 7 Box
Jump Overs , 24/20”
rest 2 min b/w sets
B1. 3 sets of:
7 Hang Power Snatch,
95-115/65-75# + 5
Burpees
rest 2 min b/w sets

Cyclical: Bike or Rower


A1. Bike 3 x 10 sec @ 100%, rest 2 min
Or
Row 3 x 15 sec @ 100%, rest 2 min


B1. Bike 3 x 20 sec @ 100%, rest 3 min


Or
Row 3 x 25 sec @ 100%, rest 3 min
Notes

meso 02 Anaerobic Assault


Day 10 meso 02 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 4 sets of:
5 Burpees + 5 Tough
Russian KB Swings + 5
Box Jumps, 24/20” + 5
Burpees
rest 3 min b/w sets

Cyclical: Bike or Rower


Bike 4 x 10 sec @ 100%, 20 sec @ 60 sec time trial pace, 30 sec easy spin
Or
Row 4 x 15 sec @ 100%, 20 sec @ 60 sec time trial pace, 25 sec easy spin
Notes

meso 02 Anaerobic Assault


Day 11 meso 02 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
7 Power Clean @
135-155/85-105# + 9 Box
Jump Overs, 24/20
rest 2 min b/w sets
B1. 3 sets of:
7 Hang Power Snatch,
95-115/65-75# + 7
Burpees
rest 2 min b/w sets

Cyclical: Bike or Rower


A1. Bike 3 x 12 sec @ 100%, rest 2 min
Or
Row 3 x 15 sec @ 100%, rest 2 min



B1. Bike 3 x 22 sec @ 97%, rest 3 min
Or
Row 3 x 25 sec @ 97%, rest 3 min
Notes

meso 02 Anaerobic Assault


Day 12 meso 02 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 4 sets of:
10 Burpees + 10 Tough
Russian KB Swings + 10
Box Jumps, 24/20”
rest 3 min b/w sets

Cyclical: Bike or Rower


Bike 5 x 10 sec @ 100%, 20 sec @ 60 sec time trial pace, 30 sec easy spin
Or
Row 5 x 15 sec @ 100%, 20 sec @ 60 sec time trial pace, 25 sec easy spin
Notes

meso 02 Anaerobic Assault


Day 13 meso 02 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
5 Burpees + 5 Power
Clean @ 135-155/85-105#
+ 5 Box Jump Overs,
24/20”
rest 2 min b/w sets
B1. 3 sets of:
5 Box Jumps + 7 Hang
Power Snatch,
95-115/65-75# + 20
Double Unders
rest 2 min b/w sets

Cyclical: Bike or Rower


A1. Bike 4 x 12 sec @ 100%, rest 2 min
Or
Row 4 x 15 sec @ 100%, rest 2 min



B1. Bike 4 x 22 sec @ 97%, rest 3 min
Or
Row 4 x 25 sec @ 97%, rest 3 min
Notes

meso 02 Anaerobic Assault


Day 14 meso 02 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 4 sets of:
5 Burpees + 10 Tough
Russian KB Swings + 5
Box Jumps, 24/20” + 5
Burpees
rest 3 min b/w sets

Cyclical: Bike or Rower


Bike 6 x 10 sec @ 100%, 20 sec @ 60 sec time trial pace, 30 sec easy spin
Or
Row 6 x 15 sec @ 100%, 20 sec @ 60 sec time trial pace, 25 sec easy spin
Notes

meso 02 Anaerobic Assault


Day 15 meso 02 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
5 Burpees + 7 Power
Clean @ 135-155/85-105#
+ 15 sec Row Sprint
rest 2 min b/w sets
B1. 3 sets of:
5 Box Jumps + 7 Hang
Power Snatch,
95-115/65-75# + 15 sec
Bike or Run Sprint
rest 2 min b/w sets

Cyclical: Bike or Rower


A1. Bike 3 x 15 sec @ 100%, rest 2 min
Or
Row 3 x 20 sec @ 100%, rest 2 min



B1. Bike 3 x 25 sec @ 97%, rest 3 min
Or
Row 3 x 30 sec @ 97%, rest 3 min
Notes

meso 02 Anaerobic Assault


Day 16 meso 02 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 4 sets of:
40 sec Row Sprint
rest 3 min b/w sets

Cyclical: Bike or Rower


Bike 6 x 10 sec @ 100%, 20 sec @ 60 sec TT pace, 30 sec easy spin
**rest 2 min b/w sets 3 & 4
Or
Row 6 x 15 sec @ 100%, 20 sec @ 60 sec TT pace, 25 sec easy spin
**rest 2 min b/w sets 3 & 4
Notes

meso 02 Anaerobic Assault


Day 17 meso 03 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
5 Power Clean @
135-155#/85-105# + 5
Burpee Box Jumps, 24/20”
+ 200m Row Sprint
rest 5 min b/w sets

Cyclical: Bike or Rower


A1. Bike 3 x 20 sec @ 100%, rest 60 sec
Or
Row 3 x 25 sec @ 100%, rest 60 sec



A2. Bike 3 x 40 sec @ 97%, rest 2 min
Or
Row 3 x 45 sec @ 97%, rest 2 min



A3. Bike/Row 3 x 3 min @ 75-80% perceived effort, rest 3 min
Notes

meso 03 Anaerobic Assault


Day 18 meso 03 wk.01
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
5 Squat Cleans @ 135/95#
+ 5 Box Jumps, 24/20” +
20 Double Unders + 5 Box
Jumps, 24/20”
rest 4 min b/w sets

Cyclical: Bike or Rower


A1. Bike 3 x 30 sec @ 60 sec time trial pace, rest 30 sec
Or
Row 3 x 35 sec @ 60 sec time trial pace, rest 25 sec



B1. Bike 2 x 40 sec @ 60 sec time trial pace, rest 20 sec
Or
Row 2 x 45 sec @ 60 sec time trial pace, rest 15 sec
Notes

meso 03 Anaerobic Assault


Day 19 meso 03 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
7 Power Clean @
135-155#/85-105# + 7
Burpee Box Jumps, 24/20”
+ 200m Row Sprint
rest 5 min b/w sets

Cyclical: Bike or Rower


A1. Bike 3 x 20 sec @
100%, rest 60 sec
Or
Row 3 x 25 sec @ 100%,
rest 60 sec



A2. Bike 3 x 40 sec @
97%, rest 2 min
Or
Row 3 x 45 sec @ 97%,
rest 2 min



A3. Bike/Row 3 x 3 min @
75-80% perceived effort,
rest 3 min
Notes

meso 03 Anaerobic Assault


Day 20 meso 03 wk.02
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
5 Thrusters @ 135/95# +
5 Burpees + 5 Squat
Cleans @ 135/95# + 5 Box
Jumps, 24/20”
rest 4 min b/w sets

Cyclical: Bike or Rower


A1. Bike 3 x 30 sec @ 60 sec time trial pace + 25W, rest 30 sec
Or
Row 3 x 35 sec @ 60 sec time trial pace -2 sec/500m pace, rest 25 sec



B1. Bike 2 x 40 sec @ 60 sec time trial pace, rest 20 sec
Or
Row 2 x 45 sec @ 60 sec time trial pace, rest 15 sec
Notes

meso 03 Anaerobic Assault


Day 21 meso 03 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
7 Power Clean @
135-155#/85-105# + 7
Burpee Box Jumps, 24/20”
+ 250m Row Sprint
rest 5 min b/w sets

Cyclical: Bike or Rower


A1. Bike 3 x 20 sec @ 100%, rest 60 sec
Or
Row 3 x 25 sec @ 100%, rest 60 sec



A2. Bike 3 x 40 sec @ 97%, rest 2 min
Or
Row 3 x 45 sec @ 97%, rest 2 min



A3. Bike/Row 3 x 3 min @ 75-80% perceived effort, rest 2:30 min
Notes

meso 03 Anaerobic Assault


Day 22 meso 03 wk.03
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 sets of:
Row 175m + 7 Power Clean
+ 9 Burpee Box Jumps,
24/20”
rest 5 min b/w sets

Cyclical: Bike or Rower


A1. Bike 3 x 30 sec @ 60 sec time trial pace + 25W, rest 30 sec
Or
Row 3 x 35 sec @ 60 sec time trial pace -2 sec/500m pace, rest 25 sec



B1. Bike 2 x 40 sec @ 60 sec time trial pace + 25W, rest 20 sec
Or
Row 2 x 45 sec @ 60 sec time trial pace -2 sec/500m, rest 15 sec
Notes

meso 03 Anaerobic Assault


Day 23 meso 03 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. Power Clean @
135/95#- 5 TnG/min for 5
min
B1. Burpee Box Jumps,
24/20”- 5/90 sec for 4
sets
C1. Row Sprint- 1 x 45
sec MAX Effort
Cyclical: Bike or Rower
A1. Bike 2 x 15 sec @ 100%, rest 60 sec
Or
Row 2 x 20 sec @ 100%, rest 60 sec



A2. Bike 2 x 30 sec @ 97%, rest 2 min
Or
Row 2 x 35 sec @ 97%, rest 2 min



A3. Bike/Row 2 x 3 min @ 75-80% perceived effort, rest 2:00 min

Notes

meso 03 Anaerobic Assault


Day 24 meso 03 wk.04
Volume / Set Set Set Set Set Set
Workout
Intensity 1 2 3 4 5 6
Mixed Modal
A1. 3 rounds for time:
9 Power Clean @ 135/95#
+ 5 Burpee Box Jumps,
24/20”

Cyclical: Bike or Rower


A1. Bike/Row 2 x 10 sec MAX EFFORT, rest as needed

B1. Bike or Row 1 x 60 sec time trial test


Notes

meso 03 Anaerobic Assault

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