Workout Routine

Free

Off-Season Laurin Sander [Phase I - Woche I]

by Baer451

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Dynamic Warm-Up

  1. High Knee Tuck | High Knee Run - 10m each 2. Hurdler Stretch | Butt Kick Run - 10m each 3. Figure 4 | Straight Leg March - 10m each 4. Lunge | Reverse Lunge - 10m each 5. Lateral Lunge | Waiter’s Bows - 10m each 6. Heel to Toe Walk | Reverse Hip Circle Walk - 10m each 7. Bodyweight Squats - 10 8. Single Leg Toe Touch - 5 each side 9. Low Lateral Shuffle - 10m each 10. Power Lateral Shuffle - 10m each 11. Karaoke Shuffle - 10m each 12. Backwards Reach Run | Straight Leg Pulls - 10m each 13. Back Pedal | Sprint - 10m each 14. Fire Hydrants - 5 mit Pause, 5 Fließend each side 15. Hip Circles - 5 mit Pause, 5 Fließend each side
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Lower Body I - Woche 1

Single Leg Tuck Jump (Land 2 Feet)

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
5
100 sec
2
0% 1RM
5
100 sec
3
0% 1RM
5
100 sec

Single Leg Tuck Jump (Land 2 Feet)

3×5

Single Leg Broad Jump (Land 2 Feet)

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
5
100 sec
2
0% 1RM
5
100 sec
3
0% 1RM
5
100 sec

Single Leg Broad Jump (Land 2 Feet)

3×5

skater hops

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec
5
5
100 sec

skater hops

5×5

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
180 sec
2
70% 1RM
105 lbs
10
180 sec
3
70% 1RM
105 lbs
10
180 sec
4
70% 1RM
105 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

trap bar deadlift

4×10+

Trap Bar Deadlift Eccentric (3sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
180 sec
2
85% 1RM
130 lbs
3
180 sec
3
85% 1RM
130 lbs
3
180 sec

Trap Bar Deadlift Eccentric (3sec Lower)

3×3

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
0 sec

bulgarian split squat

1×8

Nordic Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec

Nordic Curl

1×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
0 sec

bulgarian split squat

1×8

Nordic Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec

Nordic Curl

1×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

bulgarian split squat

1×8+

Nordic Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec

Nordic Curl

1×10

lateral lunge

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
180 sec
2
75% 1RM
19 lbs
8
180 sec
3
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

lateral lunge

3×8+

plank

Set
Time
Rest time
1
25 sec
0 sec

plank

1×25 s

side plank

Set
Time
Rest time
1
25 sec
100 sec

side plank

1×25 s

plank

Set
Time
Rest time
1
25 sec
0 sec

plank

1×25 s

side plank

Set
Time
Rest time
1
25 sec
100 sec

side plank

1×25 s

plank

Set
Time
Rest time
1
25 sec
0 sec

plank

1×25 s

side plank

Set
Time
Rest time
1
25 sec
100 sec

side plank

1×25 s

Upper Body I - Woche I

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

Set
Reps
Rest time
1
1
240 sec
2
1
240 sec
3
1
240 sec
4
1
240 sec

Stop Go‘s 40m (Sprint 10m, Hard Stop…)

4×1

Lateral Shuffle to Sprint (5m Shuffle, 5m Sprint)

Set
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Lateral Shuffle to Sprint (5m Shuffle, 5m Sprint)

4×1

Ground Starts

Set
Reps
Rest time
1
1
60 sec
2
1
60 sec
3
1
60 sec
4
1
60 sec

Ground Starts

4×1

Wall Slides

Set
Reps
Rest time
1
5
0 sec

Wall Slides

1×5

Y - Cuffs

Set
Reps
Rest time
1
10
0 sec

Y - Cuffs

1×10

Ext Rotation Band Holds (3 second hold)

Set
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1×3

Wall Slides

Set
Reps
Rest time
1
5
0 sec

Wall Slides

1×5

Y - Cuffs

Set
Reps
Rest time
1
10
0 sec

Y - Cuffs

1×10

Ext Rotation Band Holds (3 second hold)

Set
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1×3

Wall Slides

Set
Reps
Rest time
1
5
0 sec

Wall Slides

1×5

Y - Cuffs

Set
Reps
Rest time
1
10
0 sec

Y - Cuffs

1×10

Ext Rotation Band Holds (3 second hold)

Set
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1×3

Wall Slides

Set
Reps
Rest time
1
5
0 sec

Wall Slides

1×5

Y - Cuffs

Set
Reps
Rest time
1
10
0 sec

Y - Cuffs

1×10

Ext Rotation Band Holds (3 second hold)

Set
Reps
Rest time
1
3
60 sec

Ext Rotation Band Holds (3 second hold)

1×3

bench press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
180 sec
2
70% 1RM
105 lbs
10
180 sec
3
70% 1RM
105 lbs
10
180 sec
4
70% 1RM
105 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

bench press

4×10+

Bench Press Eccentric (3sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
180 sec
2
85% 1RM
130 lbs
3
180 sec
3
85% 1RM
130 lbs
3
180 sec

Bench Press Eccentric (3sec Lower)

3×3

Single Arm Row (Elbow 70°-90°)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Single Arm Row (Elbow 70°-90°)

2 sets

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
10 +
amrap
180 sec

seated overhead press

2 sets

Cable Pullover

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
31 lbs
10 +
amrap
180 sec

Cable Pullover

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
65% 1RM
16 lbs
12 +
amrap
180 sec

lateral raise

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
0 sec

hammer curl

1×20

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
180 sec

Rolling Tricep Extension

1×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
0 sec

hammer curl

1×20

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20
180 sec

Rolling Tricep Extension

1×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

hammer curl

1×20+

Rolling Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
11 lbs
20 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 20, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Rolling Tricep Extension

1×20+

Kneeling Ab Rollout

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Kneeling Ab Rollout

3×20

Lower Body II - Woche I

Lateral Line Hop

Set
Time
Rest time
1
10 sec
60 sec
2
10 sec
60 sec
3
10 sec
60 sec

Lateral Line Hop

3×10 s

Single Leg Lateral Jump (Hin&Zurück - Hütchen 30cm Außeinander)

Set
Reps
Rest time
1
5
120 sec
2
5
120 sec
3
5
120 sec

Single Leg Lateral Jump (Hin&Zurück - Hütchen 30cm Außeinander)

3×5

Single Leg Broad to 90° Jump

Set
Reps
Rest time
1
1
180 sec
2
1
180 sec
3
1
180 sec
4
1
180 sec

Single Leg Broad to 90° Jump

4×1

squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
180 sec
2
70% 1RM
105 lbs
10
180 sec
3
70% 1RM
105 lbs
10
180 sec
4
70% 1RM
105 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

squat

4×10+

Squat Eccentric (3sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
3
180 sec
2
85% 1RM
130 lbs
3
180 sec
3
85% 1RM
130 lbs
3
180 sec

Squat Eccentric (3sec Lower)

3×3

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
8
180 sec
2
75% 1RM
115 lbs
8
180 sec
3
75% 1RM
115 lbs
8
180 sec
4
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

romanian deadlift

4×8+

Barbell Step-Up

Set
Intensity
Weight
Reps
Rest time
1
78% 1RM
115 lbs
6
180 sec
2
78% 1RM
115 lbs
6
180 sec
3
78% 1RM
115 lbs
6
180 sec
4
78% 1RM
115 lbs
6 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 6, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Barbell Step-Up

4×6+

Suitcase Carry (20m Hin&Zurück)

Set
Intensity
Weight
Reps
Rest time
1
–
–
1
100 sec
2
–
–
1
100 sec
3
–
–
1
100 sec

Suitcase Carry (20m Hin&Zurück)

3×1

Upper Body II - Woche I

Top Speed Circuit 10m

Set
Reps
Rest time
1
1
100 sec

Top Speed Circuit 10m

1×1

Pro Shuttle

Set
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Pro Shuttle

4×1

Lateral Shuffle Short Shuttle

Set
Reps
Rest time
1
1
120 sec
2
1
120 sec
3
1
120 sec
4
1
120 sec

Lateral Shuffle Short Shuttle

4×1

Band Dislocations

Set
Reps
Rest time
1
20
0 sec

Band Dislocations

1×20

Band Pull Aparts

Set
Reps
Rest time
1
20
0 sec

Band Pull Aparts

1×20

Band External Rotation

Set
Reps
Rest time
1
20
60 sec

Band External Rotation

1×20

Band Dislocations

Set
Reps
Rest time
1
20
0 sec

Band Dislocations

1×20

Band Pull Aparts

Set
Reps
Rest time
1
20
0 sec

Band Pull Aparts

1×20

Band External Rotation

Set
Reps
Rest time
1
20
60 sec

Band External Rotation

1×20

floor press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
10
180 sec
2
70% 1RM
105 lbs
10
180 sec
3
70% 1RM
105 lbs
10
180 sec
4
70% 1RM
105 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

floor press

4×10+

Single Arm Cable Pulldown (Elbow To Pelvis)

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
31 lbs
10 +
amrap
180 sec

Single Arm Cable Pulldown (Elbow To Pelvis)

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
70% 1RM
105 lbs
10 +
amrap
180 sec

seated shoulder press

2 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
10 +
amrap
180 sec

rear delt fly

2 sets

Side Lying Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
8 +
amrap
180 sec

Side Lying Lateral Raise

2×8+

Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
10 +
amrap
180 sec

Preacher Curl

2 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs
2
70% 1RM
75 lbs
10 +
amrap
180 sec

overhead triceps extension

2 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
18 lbs
10 +
amrap
180 sec

reverse curl

2 sets

Single Arm Triceps Pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs
2
70% 1RM
31 lbs
10 +
amrap
180 sec

Single Arm Triceps Pushdown

2 sets

Sprinter Sit-Ups

Set
Reps
Rest time
1
20
100 sec
2
20
100 sec
3
20
100 sec

Sprinter Sit-Ups

3×20

Lower Body I - Week II

Single Leg Tuck Jump (Land 2 Feet)

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Single Leg Tuck Jump (Land 2 Feet)

3×5

Single Leg Broad Jump (Land 2 Feet)

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Single Leg Broad Jump (Land 2 Feet)

3×5

skater hops

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
5
100 sec

skater hops

4×5

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
73% 1RM
110 lbs
8
180 sec
2
73% 1RM
110 lbs
8
180 sec
3
73% 1RM
110 lbs
8
180 sec
4
73% 1RM
110 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

trap bar deadlift

4×8+

Trap Bar Deadlift Eccentric (3sec Lower)

Set
Intensity
Weight
Reps
Rest time
1
88% 1RM
130 lbs
2
180 sec
2
88% 1RM
130 lbs
2
180 sec
3
88% 1RM
130 lbs
2
180 sec
4
88% 1RM
130 lbs
2
180 sec

Trap Bar Deadlift Eccentric (3sec Lower)

4×2

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
0 sec

bulgarian split squat

1×8

Dumbbell Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
180 sec

Dumbbell Lying Leg Curl

1×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
0 sec

bulgarian split squat

1×8

Dumbbell Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10
180 sec

Dumbbell Lying Leg Curl

1×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

bulgarian split squat

1×8+

Dumbbell Lying Leg Curl

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
10 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Dumbbell Lying Leg Curl

1×10+

lateral lunge

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
8
180 sec
2
75% 1RM
19 lbs
8
180 sec
3
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
180 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

lateral lunge

3×8+

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1×30 s

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1×30 s

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1×30 s

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1×30 s

plank

Set
Time
Rest time
1
30 sec
0 sec

plank

1×30 s

side plank

Set
Time
Rest time
1
30 sec
100 sec

side plank

1×30 s

Workout 6

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5