LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical

STRENGTH: Agile + Relative 👉 ViPR PRO & TRX

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Do both superstes in one day or split into two days

Warm-Up Blocks

ANS/CIRCULATE/ACTIVATE
Horizontal Loading

LPR UMT
J – Normalize- Supine Rib Cage Pull Hold
Set Reps Hold
1 20-30s each side h:m:s

You can also perform as repetition, but no need.

LAR ULT
Rib cage UP Rub & Scrub
Set Time
1 1 minute each side h:m:s
LLT LAR
Half Knee-Lateral Bow w/Forced Inhale
Set Reps Weight Hold
1 3 each side 4-6 kgs Forced Inhalation in final position h:m:s
LAR UMT
J – Forward/Backwards Kayak
Credit: Gymnazo, CA
Set Reps Tempo
1 10 each direction Controlled

Let your elbows draw figure 8

ULT/UMT Ascending prep (2 to 10)
Superset x 1

This unloaded superset is designed to increase heart rate.

Begin with 2 repetitions of each and go up by 2 every round until 10. Perform ASAP.

ULT
All 4’s to Deep Squat
reps 2-4-6-8-10
Tempo controlled
Set Reps Tempo
1 2-4-6-8-10 Controlled
UMT
Lateral TTN kicks
reps 2-4-6-8-10
Tempo controlled
Set Reps Tempo
1 2-4-6-8-10 Controlled

Workout Blocks

SUPERSET 1 (LLT+ULT)
Superset x 1

Repeat this superset 3-5 times, or do it another day

LMT
Squat Catch TO Posterior Lunge Swing (LMT)
reps 10
weight_kgs 8-12
Tempo controlled
Set Reps Weight Tempo
1 10 8-12 kgs Controlled
ULT
[J] – TRX- Surfer get Up
reps 5-8 each leg
Tempo explosive
Set Reps Tempo
1 5-8 each leg Explosive

SUPERSET 2 (LMT+UMT)
Superset x 1

Repeat this superset 3-5 times, or do it another day

LMT
Lateral Hops, 1-Arm Swing
reps 20
weight_kgs 8-10
Tempo controlled
Set Reps Weight Tempo
1 20 8-10 kgs Controlled
UMT
TRX-Prone Knee to elbow
reps 10-20
Tempo controlled
Set Reps Tempo
1 10-20 Controlled