Week 10 - 4.2 "Functional Movement"
Make sure you've run through, at minimum, a 10 minute functional warmup before commencing the following.
This is a functional circuit you are to move through at pace, unweighted.
The goal here is simple, you are to complete the entire workout at best pace. There is no rest, no recovery, nothing. That is what the prescribed rest is for in the middle of the circuit. You are to conduct this circuit with the prescribed 4 second cadence. The squats are not to be conducted with the cadence.
Hold at the top and bottom and move on the beep. The cadence will keep your form and core tight for the entire execution of this circuit.
Complete your exercises at perfect form - don’t get sloppy, stop or slow down if you do.
IF you are not at the standard where you are able to attempt or complete these, have a look at our Complete Strength & Conditioning Program, and specifically the Intro to Strength & Conditioning. You should already have a firm base before attempting this volume of training and our programs are developed to get you there.
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Week 10 - 4.1 Alternating Swim
For todays session, you will be swimming. It is an excellent method to work without causing undue stress or fatigue whilst working your endurance.
Non-Impact Cardio. Swim, Ocean or pool.
Work on your swimming strokes, if you're comfortable enough, work on your forward strokes. Otherwise, alternate between "comfortable and uncomfortable" strokes - challenge yourself to new things. Warm up for 5/10 minutes, then:
Forward strokes can be a combination of Freestyle, Breast stroke or if you're feeling pretty fancy, butterfly stroke. Depending on your swimming ability, you can alternate between these or for the 1 min alternate you can use the Combat Side Stroke or any variation of Back stroke you are comfortable with.
Don’t go too hard, there’s plenty opportunity for this later. Pace yourself and maintain discipline.
IF you are not at the standard where you are able to attempt or complete these, have a look at our Complete Strength & Conditioning Program. You should already have a firm base before attempting this volume of training and our paid programs are developed to get you there.
Week 9 - 3.2 Pool Circuit
Pool Circuit - Find yourself a lane near the edge because you’ll be getting out of it frequently. The exercises take place at each end and the halfway mark of the pool. So essentially you have 3 stations of exercises. Your 20 min AMRAP starts with:
Lower yourself back into the water, do not dive. Any forward stroke, is permitted and as you're in the water, your comfort in water and swimming ability will dictate your AMRAP time.
Pool Length? Preferably 30m or more.
IF you are not at the standard where you are able to attempt or complete these, have a look at our Complete Strength & Conditioning Program, successfully completing this program will bring you to the level where you are able to set competitive times in workouts like these. You should already have a firm base before attempting this volume of training and our programs are developed to get you there.
For a run down on the exact structure of this program click here
1. Before conducting any physical activity we recommend seeing a medical practitioner or health specialist.
2. Do not attempt any activity if you are injured or suffering any medical condition without consulting a physician or health specialist.
3. Skilled Athlete and the Author accept no liability for any injury sustained while participating in activities mentioned in this WOD. By conducting the program you as the individual or group accept full liability.
4. We recommend using serviced and functional equipment to conduct all activities.
5. All advice is only given as a guide. Skilled Athlete accept no liability for damages sustained as a result.
Week 10 - 3.1 "Weighted Run"
If you do not work in, or are attempting entry into a profession, that requires you to run with weight. Don't run with weight.
If the above DOES apply to you, don't run with too much weight either. Ask us why if you disagree with either of these statements.
You are to set a strong 1km time, which you are then to maintain 5 times. If you are unable to maintain the 10% rule, you did not pace yourself correctly.
Always warm up etc before commencing. We strongly recommend having a Heart Rate monitor, and already knowing your max. HR, and optimal HR zones.
Maintain the 10% rule. For example, if your first interval is 4:00, do not deviate from this time by more or less than 10%. If you are unable to stay within the 10%, stop. We’re looking for consistency over an extended period of training.
IF you are not at the standard where you are able to attempt or complete these, or you want a program to improve at any of these activities, have a look at our Complete Strength & Conditioning Program, successfully completing this program will bring you to the level where you are able to set competitive times in workouts like these. You should already have a firm base before attempting this volume of training and our programs are developed to get you there.
1. Before conducting any physical activity we recommend seeing a medical practitioner or health specialist.
2. Do not attempt any activity if you are injured or suffering any medical condition without consulting a physician or health specialist.
3. Skilled Athlete and the Author accept no liability for any injury sustained while participating in activities mentioned in this WOD. By conducting the program you as the individual or group accept full liability.
4. We recommend using serviced and functional equipment to conduct all activities.
5. All advice is only given as a guide. Skilled Athlete accept no liability for damages sustained as a result.
Week 10 - 2.2 Cardiovascular Development
For todays session, you will be cycling. It is an excellent tool to work without causing undue stress or fatigue whilst working your endurance.
Non-Impact Cardio. Cycle, get yourself onto a spin-bike with a decent resistance setting.
Warm-up, light stretch, all that good stuff before this one.
If you’re unfamiliar with Fartlek, it simply translates to “speed-play.” Increased speed for 2 minutes, cruise for 1 minute and so forth. Don’t go too hard, there’s plenty opportunity for this later. Pace yourself and maintain discipline.
IF you are not at the standard where you are able to attempt or complete these, have a look at our Complete Strength & Conditioning Program. You should already have a firm base before attempting this volume of training and our paid programs are developed to get you there.
Week 10 - 1.2 "Stability Circuit"
Continuous work, maintain the cadence, form and discipline. There is no time to beat in this circuit, just get it done, properly.
Notice there is a cadence, but not for all exercises. Ask questions below if you've got any. Regarding the Lunge walk:
Make sure you warm up correctly prior to commencing.
For those unclear on what a cadence is, this is the part that makes this workout difficult. It forces you to maintain form and discipline. You hold at the top and bottom of the cadence. 2 seconds at the top, 2 at the bottom. Strict form and tight core for the entire range of movement. If you don’t have a cadence app, count in your head, or out loud if you like pissing people off.
If you are unable to maintain the cadence or the weight, lower weight and/or finish the workout without maintaining the cadence. Never sacrifice form for repetitions.
IF you are not at the standard where you are able to attempt or complete these, or you want a program to improve at any of these activities, have a look at our Complete Strength & Conditioning Program, successfully completing this program will bring you to the level where you are able to set competitive times in workouts like these. You should already have a firm base before attempting this volume of training and our programs are developed to get you there.
1. Before conducting any physical activity we recommend seeing a medical practitioner or health specialist.
2. Do not attempt any activity if you are injured or suffering any medical condition without consulting a physician or health specialist.
3. Skilled Athlete and the Author accept no liability for any injury sustained while participating in activities mentioned in this WOD. By conducting the program you as the individual or group accept full liability.
4. We recommend using serviced and functional equipment to conduct all activities.
5. All advice is only given as a guide. Skilled Athlete accept no liability for damages sustained as a result.
Week 10 - 1.1 Run "5x1km Intervals"
You are to set a strong 1km time, which you are then to maintain 5 times. If you are unable to maintain the 10% rule, you did not pace yourself correctly.
Always warm up etc before commencing. We strongly recommend having a Heart Rate monitor, and already knowing your max. HR, and optimal HR zones.
Maintain the 10% rule. For example, if your first interval is 4:00, do not deviate from this time by more or less than 10%. If you are unable to stay within the 10%, stop. We’re looking for consistency over an extended period of training.
IF you are not at the standard where you are able to attempt or complete these, or you want a program to improve at any of these activities, have a look at our Complete Strength & Conditioning Program, successfully completing this program will bring you to the level where you are able to set competitive times in workouts like these. You should already have a firm base before attempting this volume of training and our programs are developed to get you there.
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1. Before conducting any physical activity we recommend seeing a medical practitioner or health specialist.
2. Do not attempt any activity if you are injured or suffering any medical condition without consulting a physician or health specialist.
3. Skilled Athlete and the Author accept no liability for any injury sustained while participating in activities mentioned in this WOD. By conducting the program you as the individual or group accept full liability.
4. We recommend using serviced and functional equipment to conduct all activities.
5. All advice is only given as a guide. Skilled Athlete accept no liability for damages sustained as a result.
At the outset, our Workout Of the Day from week 1 alluded to the structure of the Free WOD Program. There’s been some questions in regards to structure, and how recovery is programmed, which I’ll address below...
]]>At the outset, our Workout Of the Day from week 1 alluded to the structure of the Free WOD Program. There’s been some questions in regards to structure, and how recovery is programmed, which I’ll address below.
The workouts we’re offering come from a program based on 2 sessions per day. 1 session is Strength or Muscular Endurance and the next session is Cardiovascular Development. In that regards, you can grab each workout as it comes daily, or you can bank it and run both sessions as written in the program and perform two sessions per day. The denominations 1.1 and 1.2 - 2.1, 2.2 etc work as follows: 1.1 means training day one, session one. 1.2 means training day one session two and so forth.
Each block has a three week loading phase and a one week de-load phase. No extra sessions of resistance training, strength and/or endurance are recommended due to the significant volume in the program. Extra sessions can lead to overtraining and fatigue and/or injury leading into competition. Where specified, Strength Exercise weight loads are to be conducted with a % of weight that can be lifted as 1RM at good technique. Sets are NOT to be conducted to failure unless explicitly stated and weight should be adjusted accordingly.
Warmup with 2-3 sets of the movement of each exercise prior to beginning the work listed as the workout. 5-10 minutes of specific movement warming up the motion and activity for your cardiovascular work.
Impact cardio (Weighted or clean-skin) is cycled with at minimum 1 day non-impact cardio for, amongst others, injury prevention purposes. If a training session is missed for that day, continue the program as written. Consider the session lost as recovery gained, attempting to include this on another day will induce unnecessary stress and is strongly discouraged.
For your situational awareness, the Free Workout Of the Day is a copy/paste from a highly specific program addressing a certain athletes exact specifications. It was written and formulated according to their individual strengths & weaknesses, time-frame and specific goal. The program, along with correct rest, recovery and nutrition was highly successful as it achieved everything it was written for.
If you've got the knowledge and want to use the information and workouts we post to modify them for your own needs, feel free to do so. Either pass on the credit, or claim it as your own - that's your decision as an individual.
Keep in mind we’re posting workouts which originate from a highly structured and time-consuming program for free. At the end of the day, our free WOD’s and articles are supplementation to our paid content and are by no means exhaustive when we bring certain principles to your attention. If you want more, it costs more than $0 - with our free content you're only seeing the tip of the iceberg, for obvious reasons.
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