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Run 2-3 miles
Ruck 2-3 miles or Bike / elliptical pyramid 20 minutes fast.
Swim 500m warmup
1000m swim with fins
Practice treading 10 minutes no hands without fins.
For your last event:
100 calories burn challenge: Max out the elliptical in resistance, incline, and your speed – how fast can you burn 100 calories…
Lower back plan - do it later in the evening
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Warmup with burpee pyramid run: 1 burpee - 50m run, 2 burpee - 50m run, ...3,4,5 stop at 5
Push / Pull / Leg / Abs / Stairway Cardio
Repeat 4 times
Bench Press 5-6 reps
Pulldowns 5-6 reps
or wt.pullups 5-6 (heavy)
Dead lift 5
Hang clean & front squat 5
Grip Circuit
Light-Weight Shoulders
Repeat 3 times
Fast run - 5 minutes
Carry 45+ lbs plate or Db walk up a flight of steps 5 times
Swim 500m without fins
Swim 2000m with fins
- rest with treading holding 15-20# wt 1 minute.
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Interval Day
Repeat 6 times
Tabata intervals for 5 minutes sets. rest as needed. Pick machines you want to do these on: bike, elliptical, rower, and even KB swings (*tough) - 20 sec sprint - 10 second easy for 5 minutes.
RUN
Repeat 6 times
1/4 mile sprint
-walk 100yds
For your last event:
100 calories burn challenge: Max out the elliptical in resistance, incline, and your speed – how fast can you burn 100 calories…
SWIM:
Swim 500m warmup
Repeat 10 times
75-100m fast - make interval at 1:30
(15 min swim workout)
500m swim with fins
Lower back plan - do it later in the evening
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"5 x 5 x 5 min Workout"
Repeat 5 times
5 min cardio*
Bench press 5
Wt pullups 5
Rest 2 min
Squats 5
Rest 2 min
Dead lifts 5
*5 min cardio of choice - each min gets harder than previous minute in speed, resistance, incline
Shoot for 75-80% 1RM for lifts bench press / squats / dead lifts
Grip Circuit
Light-Weight Shoulders
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Just Cardio
20 min bike Pyramid - each minute is tougher than previous minute.
20 min run or longer if you prefer.
30 min ruck
10 min tread without hands
3000m swim with fins - first and last 500m can be CSS without fins
Lower back plan - do it later in the evening
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Warmup with Pushup/Squats pyramid run: 1 Pushup/Squat - 50m run, 2pushups/squats - 50m run, ...3,4,5...stop at 10
Light-Weight Shoulders
Bench Press
5 x 5
rest with max Pullups and 1 min plank pose in between each set of bench.
Repeat 4 times
Pullups weighted 5
Pulldowns 5-10 heavy
Reverse Pushups 20
Arm Haulers 20
MJDB#1 – 5-10 (moderately heavy – skip tricep ext if prevents you from going heavy)
Repeat 4 times
Dead lift 5
Hang clean 5
Power clean 5
Push press 5
Squats 5
Easy recovery each leg set:
1 min plank
3 minutes of bike or elliptical
Cardio optional
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