NAME DATE

RECOVERY TARGET RPE

WEEK 1 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

AMRAP means As Many Reps As Possible (with good technique)

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ankle rolls 2-3 8-10

Windshield wipers 2-3 8-10

Goblet squat 2-3 8-10

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Aerobic plyos Low hops - with or w/o hurdles 2-3 min

SS1 Primary conditioning exercise Middle blue 15-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Push/Press Barbell bench press or dumbbell floor press 2-3 8-10 4040 60s

Tempo lifting Pull Lat pulldowns 2-3 8-10 4040 60s

Repetition Rotation Cable exercise or 90:90 trunk rotation 2-3 8-10 60s

Repetition Push/Press Push ups 1 AMRAP

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 1 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Bear breathing 2 4-6

Low CNS Warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Run/bike/row/other 8-10 60s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Front plank hold (up to 2 min) 1-2 60s

A 2 Repetition Core Side plank hold (up to 2 min) 1-2 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 1 DAY 3 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ankle rolls 2-3 8-10

Windshield wipers 2-3 8-10

Goblet squat 2-3 8-10

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Primary conditioning exercise Middle blue 20-25 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Squat Barbell squats 3-4 8-10 4040 60s

Repetition Lunge Walking lunges or box step ups 3-4 8-10 60s

Repetition Core Cable exercise or 90:90 trunk rotation 2-3 8-10 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 1 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Bear breathing 2 4-6

Low CNS Warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Run/bike/row/other 8-10 60s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Front plank hold (up to 2 min) 1-2 60s

A 2 Repetition Core Side plank hold (up to 2 min) 1-2 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 1 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

AMRAP means As Many Reps As Possible (with good technique)

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ankle rolls 2-3 8-10

Windshield wipers 2-3 8-10

Goblet squat 2-3 8-10

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Primary conditioning exercise Middle blue 15-20 min

Aerobic plyos Low hops - with or w/o hurdles 2-3 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Hinge Dumbbell RDL 2-3 8-10 4040 60s

Tempo lifting Push/Press Barbell bench press or dumbbell floor press 2-3 8-10 4040 60s

Tempo lifting Pull Barbell seated or bent-over row 2-3 8-10 4040 60s

Repetition Push/Press Push ups 1 AMRAP 90s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 2 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

AMRAP means As Many Reps As Possible (with good technique)

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ankle rolls 2-3 10-12

Windshield wipers 2-3 10-12

Goblet squat 2-3 10-12

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Aerobic plyos Low hops - with or w/o hurdles 3-5 min

SS1 Primary conditioning exercise Middle blue 15-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Push/Press Barbell bench press or dumbbell floor press 2-3 10-12 4040 60s

Tempo lifting Pull Lat pulldowns 2-3 10-12 4040 60s

Repetition Rotation Cable exercise or 90:90 trunk rotation 2-3 10-12 60s

Repetition Push/Press Push ups 1 AMRAP

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 2 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Bear breathing 2 4-6

Low CNS Warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Run/bike/row/other 8-10 60s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Front plank hold (up to 2 min) 1-2 60s

A 2 Repetition Core Side plank hold (up to 2 min) 1-2 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 2 DAY 3 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ankle rolls 2-3 10-12

Windshield wipers 2-3 10-12

Goblet squat 2-3 10-12

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Primary conditioning exercise Middle blue 20-25 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Squat Barbell squats 3-4 10-12 4040 60s

Repetition Lunge Walking lunges or box step ups 3-4 10-12 60s

Repetition Core Cable exercise or 90:90 trunk rotation 2-3 10-12 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 2 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Bear breathing 2 4-6

Low CNS Warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Run/bike/row/other 10-12 60s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Front plank hold (up to 2 min) 2 60s

A 2 Repetition Core Side plank hold (up to 2 min) 2 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 2 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

AMRAP means As Many Reps As Possible (with good technique)

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ankle rolls 2-3 10-12

Windshield wipers 2-3 10-12

Goblet squat 2-3 10-12

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Primary conditioning exercise Middle blue 15-20 min

Aerobic plyos Low hops - with or w/o hurdles 3-5 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Hinge Dumbbell RDL 2-3 10-12 4040 60s

Tempo lifting Push/Press Barbell bench press or dumbbell floor press 2-3 10-12 4040 60s

Tempo lifting Pull Barbell seated or bent-over row 2-3 10-12 4040 60s

Repetition Push/Press Push ups 1 AMRAP 90s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 3 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

AMRAP means As Many Reps As Possible (with good technique)

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ankle rolls 2-3 10-12

Leg swings 2-3 10-12

Backwards lunges 2-3 10-12

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Run/bike/row/other 1 8-10

SS1 Primary conditioning exercise Middle blue 18-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Pull Lat pulldown or seated rows 2-3 10-12 4040 60s

Tempo lifting Push/Press Barbell bench press or dumbbell floor press 2-3 10-12 4040 60s

A 1 Repetition Rotation Stable scap 90:90 2 6-8 60s

A 2 Repetition Push/Press Push ups 2 AMRAP 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 3 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Bear breathing 2 4-6

Low CNS Warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 15-20

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Front plank hold (up to 2 min) 2-3 60s

A 2 Repetition Core Side plank hold (up to 2 min) 2-3 60s

A 3 Repetition Core Cable exercise or 90:90 trunk rotations 2-3 8-10

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 3 DAY 3 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

A 1 Ankle rolls 2-3 10-12

A 2 Windshield wipers 2-3 10-12

A 3 Lateral lunges 2-3 10-12

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Blue repeats Primary conditioning exercise Middle / Top blue 20-22 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo Squat Rear-foot elevated split squat 3-4 8-10 4040 60s

Repetition Lunge Weighted walking lunges 3-4 8-10 60s

Repetition Core Med ball loaded hip rotations 2-3 10-12 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Exercise ball hip extension stretch

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 3 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Bear breathing 2 4-6

Low CNS Warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 15-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Front plank hold (up to 2 min) 2 60s

A 2 Repetition Core Side plank hold (up to 2 min) 2 60s

Repetition Push/Press Push ups 1-2 AMRAP

Repetition Pull Pull ups 1-2 AMRAP

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 3 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ankle rolls 2-3 10-12

Leg swings 2-3 10-12

Backwards lunges 2-3 10-12

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Aerobic plyos Low hops - with or w/o hurdles 4-5 min

Blue repeats Run/bike/row/other 20-25 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Repetition Hinge Trap bar or dumbbell deadlift 2-3 10-12 60s

Repetition Push/Press Dumbbell bench press or dumbbell floor press 2-3 10-12 60s

Repetition Pull Pull ups or lat pulldowns 2-3 10-12 60s

Repetition Core Stable scap 90:90 2-3 6-8 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 4 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

AMRAP means As Many Reps As Possible (with good technique)

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ankle rolls 2-3 10-12

Leg swings 2-3 10-12

Backwards lunges 2-3 10-12

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Run/bike/row/other 1 8-10

SS1 Primary conditioning exercise Middle blue 20-25 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo lifting Pull Lat pulldown or seated rows 3-4 10-12 4040 50s

Tempo lifting Push/Press Barbell bench press or dumbbell floor press 3-4 10-12 4040 50s

A 1 Repetition Rotation Stable scap 90:90 2-3 6-8 60s

A 2 Repetition Push/Press Push ups 2-3 AMRAP 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 4 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Bear breathing 2 4-6

Low CNS Warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 15-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Front plank hold (up to 2 min) 2-3 60s

A 2 Repetition Core Side plank hold (up to 2 min) 2-3 60s

A 3 Repetition Core Cable exercise or lateral med ball throws 2-3 8-10

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 4 DAY 3 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

A 1 Ankle rolls 2-3 10-12

A 2 Windshield wipers 2-3 10-12

A 3 Lateral lunges 2-3 10-12

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Blue repeats Primary conditioning exercise Middle / Top blue 22-25 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Tempo Squat Rear-foot elevated split squat 3-4 10-12 4040 60s

Repetition Lunge Weighted walking lunges 3-4 10-12 60s

Repetition Core Med ball loaded hip rotations 2-3 10-12 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Exercise ball hip extension stretch

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 4 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Bear breathing 2 4-6

Low CNS Warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 15-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Front plank hold (up to 2 min) 2 60s

A 2 Repetition Core Side plank hold (up to 2 min) 2 60s

Repetition Push/Press Push ups 2 AMRAP

Repetition Pull Pull ups 2 AMRAP

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 4 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Ankle rolls 2-3 10-12

Leg swings 2-3 10-12

Backwards lunges 2-3 10-12

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Aerobic plyos Low hops - with or w/o hurdles 4-5 min

Blue repeats Run/bike/row/other 22-25 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Repetition Hinge Trap bar or dumbbell deadlift 3-4 10-12 60s

Repetition Push/Press Dumbbell bench press or dumbbell floor press 3-4 10-12 60s

Repetition Pull Pull ups or lat pulldowns 3-4 10-12 60s

Repetition Core Stable scap 90:90 2-3 6-8 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 5 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

AMRAP means As Many Reps As Possible (with good technique)

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1-2 5-6

PVC pipe mobility

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Primary conditioning exercise Middle blue 22-25 min

Tempo intervals Run/bike/row/other 1 10-12

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Pull Pull ups or bent-over dumbbell row 3-4 8-12 60s

A 2 Repetition Push/Press Dumbbell overhead press 3-4 8-12 60s

B 1 Repetition Core Front plank hold (up to 3 min) 2-3 60s

B 2 Repetition Push/Press Push ups 2-3 AMRAP 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 5 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Movement prep

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Blue repeats Run/bike/row/other Middle blue 15-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Pullover with hamstrings 2-3 6-8 60s

A 2 Repetition Rotation 90:90 trunk rotation 2-3 8-10 60s

A 3 Repetition Core Lateral plank holds (up to 3 min) 2-3 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 5 DAY 3 LEVEL 1
RED

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1-2 5-6

PVC pipe mobility

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Primary conditioning exercise Middle blue 10-15 min

Green power intervals Primary conditioning exercise 8-10 40-60s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Repetition Squat Rear-foot elevated split squat 3-4 8-10 60s

Repetition Lunge Box step ups 3-4 8-10 60s

Repetition Core Med ball loaded hip rotations 2-3 10-12 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Exercise ball hip extension stretch

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 5 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Movement prep

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Blue repeats Run/bike/row/other Middle blue 15-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Push/Press Push ups 2 AMRAP -

A 2 Repetition Pull Pull ups 2 AMRAP -

A 3 Repetition Core Front plank hold (up to 2 min) 2 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 5 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1-2 5-6

PVC pipe mobility

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS2 Primary conditioning exercise Top of blue 20-25 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Squat Barbell back squat or front squat 2-3 6-8 -

A 2 Repetition Hinge Dumbbell RDL 2-3 8-10 90s

B 1 Repetition Pull Pull ups or lat pulldowns 2-3 6-8 -

B 2 Repetition Push/Press Dumbbell bench press or dumbbell floor press 2-3 8-10 90s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 5 DAY 6 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

This workout is option and can be replaced with regeneration method or day
off

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Ground force activation series

Power and speed drills

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Run/bike/row/other Middle blue 12-15

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 6 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

AMRAP means As Many Reps As Possible (with good technique)

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1-2 5-6

PVC pipe mobility

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Primary conditioning exercise Middle blue 22-25 min

Tempo intervals Run/bike/row/other 1 10-12

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Pull Pull ups or bent-over dumbbell row 3-4 8-12 45s

A 2 Repetition Push/Press Dumbbell overhead press 3-4 8-12 45s

B 1 Repetition Core Front plank hold (up to 3 min) 2-3 45s

B 2 Repetition Push/Press Push ups 2-3 AMRAP 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 6 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Movement prep

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Blue repeats Run/bike/row/other Middle blue 18-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Pullover with hamstrings 2-3 6-8 45s

A 2 Repetition Rotation 90:90 trunk rotation 2-3 8-10 45s

A 3 Repetition Core Lateral plank holds (up to 3 min) 2-3 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 6 DAY 3 LEVEL 1
RED

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1-2 5-6

PVC pipe mobility

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Primary conditioning exercise Middle blue 12-15 min

Green power intervals Primary conditioning exercise 10-12 40-60s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Repetition Squat Rear-foot elevated split squat 3-4 8-10 45s

Repetition Lunge Box step ups 3-4 8-10 45s

Repetition Core Med ball loaded hip rotations 2-3 10-12 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Exercise ball hip extension stretch

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 6 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Movement prep

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Blue repeats Run/bike/row/other Middle blue 15-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Push/Press Push ups 2 AMRAP -

A 2 Repetition Pull Pull ups 2 AMRAP -

A 3 Repetition Core Front plank hold (up to 2 min) 2 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk 90:90 breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 6 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1-2 5-6

PVC pipe mobility

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS2 Primary conditioning exercise Top of blue 22-25 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Squat Barbell back squat or front squat 2-3 6-8 -

A 2 Repetition Hinge Dumbbell RDL 2-3 8-10 60s

B 1 Repetition Pull Pull ups or lat pulldowns 2-3 6-8 -

B 2 Repetition Push/Press Dumbbell bench press or dumbbell floor press 2-3 8-10 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 6 DAY 6 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

This workout is option and can be replaced with regeneration method or day
off

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Ground force activation series

Power and speed drills

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Run/bike/row/other Middle blue 12-15

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 7 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

AMRAP means As Many Reps As Possible (with good technique)

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1-2 5-6

PVC pipe mobility

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS2 Primary conditioning exercise Top blue 20-25 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Push/Press Barbell bench press or floor press 2-3 8-12 45s

A 2 Repetition Push/Press Push ups 2-3 AMRAP 45s

B 1 Repetition Pull Pull ups 2-3 AMRAP 45s

B 2 Repetition Core Feet elevated Front plank hold (up to 3 min) 2-3 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Arm bar

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 7 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Movement prep

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Run/bike/row/other Middle blue 12-15

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Pullover with hamstrings 2-3 6-8 -

A 2 Repetition Core Banded superman 2-3 8-10 -

A 3 Repetition Core Lateral plank holds (up to 3 min) 2-3 60s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 7 DAY 3 LEVEL 1
RED

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1-2 5-6

PVC pipe mobility

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS2 Primary conditioning exercise Top blue 8-10 min

Green threshold Primary conditionning exercise Top green 2-3 min 2-4 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Lunge Box step ups 2-3 8-10 -

A 2 Repetition Squat Bodyweight squat jumps 2-3 8-10 -

A 3 Repetition Core Cable exercise or 90:90 trunk rotation 2-3 10-12 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Exercise ball hip extension stretch

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 7 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Movement prep

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Primary conditioning exercise 10-12 60s

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Push/Press Push ups 2 AMRAP -

A 2 Repetition Pull Pull ups 2 AMRAP -

A 3 Repetition Core Front plank hold (up to 3 min) 2 30s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 7 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1 5-6

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS2 Primary conditioning exercise Middle blue 15-20 min

Assessment Primary conditioning exercise - max distance 12 min 12 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Squat Barbell back squat or front squat 2-3 6-8 -

A 2 Repetition Hinge Single-leg dumbbell RDL 2-3 8-10 45s

B 1 Repetition Pull Pull ups or lat pulldowns 2-3 AMRAP -

B 2 Repetition Push/Press Dumbbell bench press or dumbbell floor press 2-3 8-10 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 7 DAY 6 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

This workout is option and can be replaced with regeneration method or day
off

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Ground force activation series

Upper body med ball warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 10-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Repetition Push/Press Push ups 2 AMRAP

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 8 DAY 1 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

AMRAP means As Many Reps As Possible (with good technique)

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1-2 5-6

PVC pipe mobility

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS2 Primary conditioning exercise Top blue 25-30 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Push/Press Push ups 2-3 AMRAP -

A 2 Repetition Pull Pull ups 2-3 AMRAP 45s

B 1 Repetition Push/Press Barbell bench press or floor press 2-3 8-12 -

B 2 Repetition Core Feet elevated Front plank hold (up to 3 min) 2-3 30s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Arm bar

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 8 DAY 2 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Movement prep

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Run/bike/row/other Middle blue 12-15

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Core Pullover with hamstrings 2-3 6-8 -

A 2 Repetition Core Banded superman 2-3 10-12 -

A 3 Repetition Core Lateral plank holds (up to 3 min) 2-3 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 8 DAY 3 LEVEL 1
RED

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1-2 5-6

PVC pipe mobility

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS2 Primary conditioning exercise Top blue 8-10 min

Green threshold Primary conditionning exercise Top green 3-5 min 2-4 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Lunge Box step ups 2-3 10-12 -

A 2 Repetition Squat Bodyweight squat jumps 2-3 10-12 -

A 3 Repetition Core Cable exercise or 90:90 trunk rotation 2-3 10-12 45s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Exercise ball hip extension stretch

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 8 DAY 4 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Movement prep

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

Tempo intervals Primary conditioning exercise 10-12

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Push/Press Push ups 3 AMRAP -

A 2 Repetition Pull Pull ups 3 AMRAP -

A 3 Repetition Core Front plank hold (up to 3 min) 3 30s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 8 DAY 5 LEVEL 1
GREEN

WORKOUT GOALS WORKOUT NOTES

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Jog/bike/row 5 min Middle blue

Med ball big circles 1 5-6

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS2 Primary conditioning exercise Middle blue 15-20 min

Assessment Primary conditioning exercise - max distance 12 min 12 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

A 1 Repetition Squat Barbell back squat or front squat 2-3 6-8 -

A 2 Repetition Hinge Single-leg dumbbell RDL 2-3 8-10 40s

B 1 Repetition Pull Pull ups or lat pulldowns 2-3 AMRAP -

B 2 Repetition Push/Press Dumbbell bench press or dumbbell floor press 2-3 8-10 40s

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Box breathing (4s inhale, 4s hold, 4s exhale, 4s hold)

WORKOUT REVIEW
 NAME DATE

RECOVERY TARGET RPE

WEEK 8 DAY 6 LEVEL 1
BLUE

WORKOUT GOALS WORKOUT NOTES

This workout is option and can be replaced with regeneration method or day
off

DYNAMIC WARM-UP

CIRCUIT EXERCISE SETS REPS TIME HR WEIGHT

Ground force activation series

Upper body med ball warm up

CONDITIONING

CIRCUIT METHOD EXERCISE HR ZONE RPE TIME SETS REPS WEIGHT REST

SS1 Run/bike/row/other Middle blue 10-20 min

STRENGTH

CIRCUIT METHOD MOVEMENT EXERCISE SETS REPS WEIGHT TEMPO REST

Repetition Push/Press Push ups 2 AMRAP

COOLDOWN

EXERCISE #1 EXERCISE #2 RECOVERY +/-

2-3 minute slow jog/bike/walk Bear breathing

WORKOUT REVIEW