Thanks to visit codestin.com
Credit goes to www.scribd.com

Scribd
Upload
397 views1 page

Gym Closure Training Plan - Week 1: Stuck at Home? Stuck at Home?

This document outlines a week 1 training plan for gym closure. It includes 6 sessions from Monday to Saturday with the objective and exercises listed for each day. The sessions focus on strength, endurance, and optional athlete's choice workouts. Exercises include push ups, lunges, pull ups, step ups, rucks and runs. Modifications are provided for indoor workouts. The plan aims to work steadily through circuits and rounds without resting between exercises.

Uploaded by

John Rohrer
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
397 views1 page

Gym Closure Training Plan - Week 1: Stuck at Home? Stuck at Home?

This document outlines a week 1 training plan for gym closure. It includes 6 sessions from Monday to Saturday with the objective and exercises listed for each day. The sessions focus on strength, endurance, and optional athlete's choice workouts. Exercises include push ups, lunges, pull ups, step ups, rucks and runs. Modifications are provided for indoor workouts. The plan aims to work steadily through circuits and rounds without resting between exercises.

Uploaded by

John Rohrer
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
You are on page 1/ 1

Plans & Subscriptions Courses / Manage Subscriptions Account Center Logout MTI Home

< Back to Plan VIEW EXERCISES

Gym Closure Training Plan - Week 1

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY


SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5 SESSION 6
Obj: Strength, Chassis Obj: Strength, Work Obj: Endurance Obj: Strength, Chassis Obj: Endurance Obj: Optional
Integrity Capacity Integrity Endurance -
Training: Training: Athlete's Choice
Warm Up: Warm Up: (1) 45 Minute Ruck @ Warm Up: (1) 45 Minute Run,
3 Rounds 3 Rounds 45# Backpack, 3 Rounds Moderate Pace Training:
8x Walking Lunges 8x Walking Lunges Moderate Pace 8x Walking Lunges (1) 60 Minute Run, Ruck
5x Hand Release Push 5x Hand Release Push 5x Hand Release Push Moderate = Comfortable @ 45#, Hike, Bike,, or
Ups Ups Moderate = Comfortable Ups but not easy Row, Easy Pace
1x Pull Up 10x Sit Ups but not easy 1x Pull Up
Instep Stretch Instep Stretch Instep Stretch Stuck at home? Easy = You can speak in
Lat + Pec Stretch Stuck at home? Lat + Pec Stretch full sentences.
Training: (1) 30 Minute Grind
Training: (1) 8 Round Grind ... (1) 30 Minute Grind Training: 40x Step Ups - unloaded Comments:
(1) Max Hand Release Mini Leg Blaster 50x Step Ups - unloaded (1) 20 Minute Grind … 5x Sandbag Get Up @ Endurance mode of
Push Ups in 90 4/8x Chin Ups 60 Second Jump Rope 3x Push Ups 45# Backpack - choice today. It's up to
Seconds 5/10x Bench Dips 3x Hand Release Push Alternate shoulders the athlete.
"Grind" = work steadily, Ups each round.
(2) Max In-Place Lunges "Grind" = work steadily, not frantically through 3x Clapping Push Ups, 5x Burpees
in 120 Seconds not frantically through the exercises in this then…
the exercises in this circuit for the "Grind" = work steadily,
(3) Max Rep Pull Ups - circuit for the prescribed rounds or 1/2x Pull Ups not frantically through
no time limit, but you prescribed rounds or time. 1/2x Mixed Grip Pull Ups the exercises in this
can only rest in the time. 1/2x Chin Ups, then … circuit for the
down, elbows locked prescribed rounds or
position and both (2) 20 Minute AMRAP 3x In-Place Lunges time.
hands must remain on (As Many Rounds as 3x Walking Lunges
the pull up bar. Possible) 3x Jumping Lunges
5x Sandbag Get Up @
RECORD YOUR 45# Backpack - "Grind" = work steadily,
SCORES Alternate shoulders not frantically through
each round. the exercises in this
(2) 4 Round Grind... 5x Burpees circuit for the
40% Hand Release Push 20x Step Ups @ 45# prescribed rounds or
Ups Backpack time.
40% In-Place Lunges
40% Pull Up (3) Foam Roll Legs, Low (2) 15 Minute Grind
Back 5x Sandbag Get Up @
"Grind" = work steadily, 45# Backpack -
not frantically through Alternate shoulders
the exercises in this each round.
circuit for the 5x Keg Lift @ 45#
prescribed rounds or Backpack
time. 10x Good Morning @
45# Backpack
(3) 15 Minute Grind
5x Sandbag Get Up @ (3) Foam Roll Legs, Low
45# Backpack - Back
Alternate shoulders
each round.
5x Keg Lift @ 45#
Backpack
10x Good Morning @
45# Backpack

(4) Foam Roll Legs, Low


Back

<-- Gym Closure Training Plan - Week 2 Gym Closure Training Plan - Overview -->

You might also like