2011, Phase 4 Challenge Week
3 Individual Challenges
Disclaimer: Use your best judgment during these workouts. Go at your own pace. If you need to rest, take a break or drink water, do it. It’s o.k. Remember form is always first. Do not sacrifice form for speed. These challenges are not that important, your long term health & safety is. These are fun & challenging workouts that you’ve been prepared for over the last few weeks and are designed to yield maximum results in short periods of time if you’re following the nutrition & cardio plan. You may need additional caloric consumption, water, stretching/rolling, naps and/or rest on these days. Take it, its o.k.
Challenge Day #1: Individual
330 Rep Strength, 15/11/7/3 Base Running or 300 Rep DB Swing Conditioning Challenges (40min)
Individual Goal: Complete All Challenges in 40 minutes or less.
This is modeled after a triathlon. Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.
Workout A, 330 Rep Strength (20min)
Individual Goal: complete 330 reps;
A1. Split Squat Progressions: Split Squat, Split Jump, Scissor Jump x 44/side
A2. TRX T-Raise or Horizontal Band Pull x 22
A3. TRX Neutral Grip Row or Seated Band Row Progressions x 44
A4. ½ Kneeling Band Close Grip Press Progressions: neutral, reaching, reaching w/ rotation x 44/side
A5. Towel Slide Progressions: 1-leg at time, alternate, alternate continuous x 88/side
Go in any order and do any rep denomination you choose. Keep track of how many reps you’ve completed.
Aim to finish around 20 minutes or less. When finished record your time.
Immediately move on to the next challenge.
15, 11, 7 and 3Base Running Conditioning or 300 DB Swing Conditioning (20min)
Individual Goal: complete 15 singles (90 ft), 11 doubles (180ft), 7 triples (270 ft), 3 homeruns (360 ft)
Measure the following:
B1. 15 Singles = home to 1st or 90 foot sprint, or end line to endline.
B2. 11 Doubles= home to 2nd or 180 foot sprint or endline to endline to side line.
B3. 7 Triples = home to 3rd or 270 foot sprint or endline to endline to side line to endline to endline.
B4. 3 Home runs = home to home or 360 foot sprint or endline to endline to side line to endline to side line.
Doing all exercises & associated reps in circuit equals 1 round.
Aim to finish around 10 minutes or less. When finished record your time.
OR
300 Rep DB Swing Conditioning (20min)
Individual Goal: 300 reps DB Swings
Aim to finish around 20 minutes or less.
B5. DB Swings Progressions: 2-arm/1-DB, 1-arm/1-DB, 2-DB’s x 300 reps
When finished, record your time.
When you beat the 40 min Individual Time Challenge, let out a hoo-rah!
Move on to the cool down stretch.
Post your times below.
YOU WILL FINISH AS EVERYONE FINISHES. No matter how long it takes. Keep going!
Challenge Day #2: Individual
300 Rep Strength and 300 Mississippi Conditioning Challenges (20min)
Individual Goal: Complete All Challenges in 40 minutes or less.
This is modeled after a triathlon. Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.
Workout B, 300 Rep Strength and 300 Mississippi Conditioning Challenge (20min)
Individual Goal: complete 300 reps
Note: These are tough reps, not easy reps. Remember a tough 5-7 reps, not an easy 8+ reps.
A1. Rotational Step Ups: BW, 1-DB, 2-DB, 2-DB High Knee, 2DB HK-Biceps Curl, 2DB HK-BC-Overhead Press x30/side
A2. Band Traversing High Knee Run 2x30sec
A3. Push Up Row Progressions: BW Knees, BW Feet, DB Knees, DB Feet, Push Up + DB Feet x 30/side
A4. Band Lateral Shuffle Right, 2x30sec
A5. TRX Face Pulls or Band Face Pulls x 60
A6. Band Lateral Shuffle Left, 2x30sec
A7. Push Up T Progressions: Knees, Feet, Knees + DB, Feet + DB x 60 (1 push up = 1 rep; 1 side = 1 rep)
A8. Band Backwards Run, 2x30sec
A9. Side Plank w/ Hip Abduction Wall Slide Progressions: knee, foot, hand + foot, x 30/side
A10. Band Backwards Run, Pull & Row, 2x30sec
Go in any order and do any rep denomination you choose. Keep track of how many reps you’ve completed.
Aim to finish around 20 minutes or less.
When finished record your time.
When you beat the 20 min Individual Time Challenge, let out a hoo-rah!
Move on to the cool down stretch.
YOU WILL FINISH AS EVERYONE FINISHES. No matter how long it takes. Keep going!
Challenge Day #3: Individual
400 Rep Strength, 1 Round Shoulder Finisher & 96 Rep Tennis Conditioning Challenges (40min)
Individual Goal: Complete All Challenges in 40 minutes or less.
This is modeled after a triathlon. Triathlons have 3 legs (swim, bike & run), f/b timed transitions b/w each leg.
Workout B, 400 Rep Strength (20min)
Individual Goal: complete 400 Reps
A1. 1-Arm Towel Reaches Progressions: knees, feet, knees + push up, feet + push up, x40/side
A2. TRX Rotation or Band Rotation x 40/side
A3. Reaching Lunge Progressions: backward, forward, walking x 40/side
A4. ½ Kneeling 1-Arm Band Row Progressions: neutral, reaching, reaching w/ rotation x 40/side
A5. Lateral Lunge w/ Reach Progressions: BW, 1-DB, 2-DB x40/side
Go in any order and do any rep denomination you choose.
You don’t have to finish all reps before moving onto the next exercise. You can come back.
Keep track of how many reps you’ve completed.
Aim to finish around 20 minutes or less.
When finished record your time.
Immediately move on to the next challenge.
1 Round YTWLI Shoulder Finisher (5min)
Individual goal: complete 1 round.
Use 321 tempo. 1 count up, 2 count hold, 3 count down and repeat.
B1. Bent-Over Y’s: Squat, Split, 1-Leg x 10 reps
B2. Bent-Over T’s: Squat, Split, 1-Leg x 10 reps
B3. Bent-Over W’s: Squat, Split, 1-Leg x 10 reps
B4. Bent-Over L’s: Squat, Split, 1-Leg x 10 reps
B5. Bent-Over I’s: Squat, Split, 1-Leg x 10 reps
If you need to stand because your back gets stiff, aim to stand after 10 reps and then squeeze butt & shoulders
Aim to finish all reps for all 5 exercises in 5 minutes to equal 1 round.
When finished record your time.
Immediately move on to the next challenge.
96 Rep Tennis Conditioning (15min)
Individual Goal: complete 96 reps
C1. Forward & Backward Run x 24 lines
C2. Turn & Run x24 lines
C3. Cariocca Run x24 lines
C4. Shuttle Run x24 lines
Draw two lines 6 yards or 18 feet 10 inches apart or on a basketball court go endline to free throw line.
Run from 1-line to the next. Each time you reach a line it equals 1 rep. There and back equals 2 reps or 2 lines.
Aim to finish around 15 minutes or less. When finished record your time.
When you beat the 40 min Individual Time Challenge, let out a hoo-rah!
Move on to the cool down stretch.
Post your times below.
YOU WILL FINISH AS EVERYONE FINISHES. No matter how long it takes. Keep going!