1. SELECT time: Short - 20 minutes | Long - 40 minutes based on time availability (add mandatory 5 minutes break after 20 minutes)
2. COMPLETE prescribed repetitions of EACH exercise and move on to the next one (giant set). Repeat the round.
3. Rest between exercises and rounds is self-selected.
4. When finished, record your total rounds completed.
ViPR PRO Team Training/Season 1 : Dry Land – StrengthCon 1.
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Mobility + Transition
Horizontal Loading
This block consists of three mobility exercises that are performed for 1 minute each followed by one transition exercise.
LMT
SC1-Warm-Up 1/3: Neutral Stance, Tilt Reach
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60 seconds h:m:s | Heavy | Controlled | No rest (h:m:s) |
LMT
SC1-Warm-Up 2/3: Lateral Squat, Corner Tilt Opener
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60 seconds h:m:s | Heavy | Controlled | No rest (h:m:s) |
Workout Blocks
Exercises
Giant Set
x 1
1. SELECT time: Short 20 minutes | Long: 40 minutes (a mandatory 5 minutes rest after 20 minutes) based on time availability
2. COMPLETE prescribed repetitions of EACH exercise and move on to the next one (giant set).
3. Rest is self-selected - Only good reps count.
4. When finished, record your total rounds completed.
LMT
Lateral Lunge, Cylinder Lift Catch Shift
reps
10 in each side
load
moderate
Tempo
controlled
Rest
Self-Selected
reps
10 in each side
load
moderate
Tempo
controlled
Rest
Self-Selected
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 in each side | Moderate | Controlled | Self-Selected (h:m:s) |
LLT
Anterior Lunge, Big Arch DeadLift
reps
10 in each side
load
moderate
Tempo
controlled
Rest
Self-Selected
reps
10 in each side
load
moderate
Tempo
controlled
Rest
Self-Selected
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 in each side | Moderate | Controlled | Self-Selected (h:m:s) |
Cool Down Blocks
Breathing + Slow Tilt
Horizontal Loading
EXERCISE 1: Begin with 3 minutes of breathing in the supine position. Focus on inhaling through the nose and a long exhale through the mouth.
EXERCISE 2: Perform the first exercise from the warm-up at a slow pace for one minute.
WELL DONE!