2021/2022 Season

Training Block – 1

Week – 5 of 6

WOD:

1) Dumbbell Romanian Deadlifts: 30 Reps Every 3:00 x 4 sets

Pick a load and stay fixed across all 4 sets.

2) Russian Kettlebell Swings: 30 Reps Every 2:00 x 5 sets

Pick a weight and stay fixed across all sets.

3) Glute Ham Raise: 5-8 Reps Every 2:00 x 4 sets

Use assistance/load as deemed fit.

4) Single Leg Good Morning: 10/side Every 2:00 x 4 sets

Perform all reps on 1 leg before switching to the other. Have a goal of trying to keep the non-working leg off the floor for the entirety of the 10 reps before switching to the other side.

5) Single Leg Swiss Ball Hamstring Curl: 6/side Every 2:00 x 4 sets

Focus on position and coordination, take your time with the movement.

6) L-Sit Leg Lift Overs: 30 Reps Every 2:00 x 4 sets

Perform with your back up the wall or as close to flush with the wall as possible. You pick the object, higher the object the harder this is.

7) Run – 4-6 sets of:

400m Easy

800m Moderate

200m Easy

100m Hard

200m Easy

500m Moderate

2 minutes Walk

Pick the number of sets based on your available time and what’s appropriate for your running capacity to start the year.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE