Home :Phase 1 : AR Workout Routine: Week 3


Phase 1: Week 3


Warm Up for Fitness Foundation

Jump Rope Barefoot

400 Times, mixing in variables of DU's, Cross Overs, single foot, running.

22 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.

Main Set

3x2min AMRAP Rounds.

Rest 1min between Rounds

2 Shoulder Press 85%

5 Clapping Push ups

14 Jump Lunges


Warm Up

Hip Mobility Drill

Main Set

Run SC: 5k

You can move this to the weekend if you need to do so.


Warm Up

Easy Spin for 5 minutes.

For Time:

Speed Good Mornings, 3x3 @ 60-65%

Rest 180sec between sets

25 Reps Burpee Box Jump Over's, 20"

"Perform a Burpee then Jump over the box, perform another Burpee and continue back and forth until the reps are completed"


Warm Up for Fitness Foundation

ROM stretches


2 Rounds of:

5 seconds on,

10 seconds off,

20 seconds on,

10 seconds off,

10 seconds on,

10 seconds off,

30 seconds on,

10 seconds off,

15 seconds on,

10 seconds off,

25 seconds on,

10 seconds off



SC: 12mile TT



3x5 min intervals w/3min recovery between rounds.

Then work on kayak skills.

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Train on the Edge: Race Day Jump!

Pain is Temporary, Finishing is Forever