LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Recovery Day
Recovery Blocks
HIIT
Giant Set
Box Jump
Set time Rest
1 30s 30 s
ViPR PRO – Transverse Lunge, Medial Lift (wide grip)
Set time Rest
1 30 s 30 s
Bear Get Up
Set time Rest
1 30 s 30 s
Rotational Slam
Set time Rest
1 30 s 30 s
HISS
Tri-Set x 4
ViPR PRO – Anterior Tilt Progressive Sequence
Set time Rest
1 60 s 20 s
2 60 s 20 s
3 60 s 20 s
4 60 s 20 s
Alternating KB Swings Narrow
Set time Rest
1 60 s 20 s
2 60 s 20 s
3 60 s 20 s
4 60 s 20 s
ViPR PRO – Lateral Lunge, Excursion Offset Lateral Shift
Set time Rest
1 40 s 20s
2 40 s 20 s
3 40 s 20s
4 40 s 20s
Horizontal
SISS
Horizontal
Recovery: Leisure Walk
Set time
1 1:00
SIIT
Circuit x 4
HIIT Bike
Set time Rest
1 20 15s
2 20 15s
3 20 15s
4 20 15s
Rower
Set time distance_m Rest
1 250 m 15s
2 250 m 15s
3 250 m 15s
4 250 m 15s
Sled Drag Sprint
Set time distance_ft
1 10 50 ft
2 10 50 ft
3 10 50 ft
4 10 50 ft

Recovery session

Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

long duration steady state (dog walk).

Recovery Blocks

HIIT
Giant Set

HIIT (ULT/LMT) work-out 30 seconds work with 30 seconds rest. Set a timer for 20-30 minutes. How many rounds of the tri-set can you complete in the given time?

ULT
Box Jump
time 30s
Rest 30 s
Set Time Rest
1 30s h:m:s 30 s (h:m:s)
LMT
ViPR PRO – Transverse Lunge, Medial Lift (wide grip)
time 30 s
Rest 30 s
Set Time Rest
1 30 s h:m:s 30 s (h:m:s)
ULT
Bear Get Up
time 30 s
Rest 30 s
Set Time Rest
1 30 s h:m:s 30 s (h:m:s)
LMT
Rotational Slam
time 30 s
Rest 30 s
Set Time Rest
1 30 s h:m:s 30 s (h:m:s)

HISS
Tri-Set x 4

LLT/LMT superset, 40/60 seconds work/20 seconds rest. 4-8 rounds.

LLT
ViPR PRO – Anterior Tilt Progressive Sequence
time 60 s
Rest 20 s
Set Time Rest
1 60 s h:m:s 20 s (h:m:s)
2 60 s h:m:s 20 s (h:m:s)
3 60 s h:m:s 20 s (h:m:s)
4 60 s h:m:s 20 s (h:m:s)
LMT
Alternating KB Swings Narrow
time 60 s
Rest 20 s
This Exercise is LMT due to the amount of rotation and front plane movement.
Set Time Rest
1 60 s h:m:s 20 s (h:m:s)
2 60 s h:m:s 20 s (h:m:s)
3 60 s h:m:s 20 s (h:m:s)
4 60 s h:m:s 20 s (h:m:s)
LMT
ViPR PRO – Lateral Lunge, Excursion Offset Lateral Shift
time 40 s
Rest 20s
Set Time Rest
1 40 s h:m:s 20s (h:m:s)
2 40 s h:m:s 20 s (h:m:s)
3 40 s h:m:s 20s (h:m:s)
4 40 s h:m:s 20s (h:m:s)

Horizontal Loading

SISS
Horizontal Loading

Dog walk/s/ Sauna.

GAR
Recovery: Leisure Walk
Walk with minimal intent of exertion or effort.
Set Time
1 1:00 h:m:s

SIIT
Circuit x 4

Short intensity interval training using cardio machines. Rower, aerodyne bike, battle ropes, skier.

LLT
HIIT Bike
time 20
Rest 15s
Set Time Rest
1 20 h:m:s 15s (h:m:s)
2 20 h:m:s 15s (h:m:s)
3 20 h:m:s 15s (h:m:s)
4 20 h:m:s 15s (h:m:s)
LLT
Rower
time
distance_m 250 m
Rest 15s
Rowing Machine (Ergometer)
Set Time Distance Rest
1 h:m:s 250 M m 15s (h:m:s)
2 h:m:s 250 M m 15s (h:m:s)
3 h:m:s 250 M m 15s (h:m:s)
4 h:m:s 250 M m 15s (h:m:s)
LLT
Sled Drag Sprint
time 10
distance_ft 50 ft
Develops acceleration and top end speed in the forward direction while under load.
Set Time Distance
1 10 h:m:s 50 Ft ft
2 10 h:m:s 50 Ft ft
3 10 h:m:s 50 Ft ft
4 10 h:m:s 50 Ft ft

Use pre-loaded sled and push instead of drag.