Intermediate Fitness Program

Week One Workouts

Workout #1

Warm Up:

Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

 

Work: 10 Min EMOM 

-3 Back Squats @ 70% 1RM

-5 Min EMOM 

-15 Push Ups

-3 Rounds

-10 KB Swings

-10 Pull Ups

-400 M Run

Stretch

 

 

Workout #2

Warm Up:

-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

 

Work:

-5 Rounds

-10 DB Push Press

-10 DB Push Ups

-10 DB Front Squats

-20 Sit Ups

-300 M Row

Stretch

 

 

Workout #3

Warm Up: 

-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

 

Work:

5 Rounds w/ 1 min rest

 

-400 M Run and with remaining time do as many of each as possible 

-Burpees  

-Air Squats 

-Push Ups 

-Pull Ups 

-Sit Ups 

Stretch

Workout #4

Warm Up: 

-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

 

Work:

Deadlift 5 x 5 @ 75% of 1RM

 

10-9-8-7-6-5-4-3-2-1

-Row Cal

-Wall Balls @ 20#

Stretch

Workout #5

Warm Up: 

-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

Work:

-10 Min EMOM

-3 Burpees

-2 Pull Ups

-5 X 4 Min Rounds

-400 M Run Buy In

-5 Pull Ups

-5 Push Ups

Stretch 

 

 

Workout #6

Warm Up: 

-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

 

Work:

Once For Time 

-100 Walking Lunges

-80 Air Squats

-60 Leg Raises

-40 Push Ups

-20 Wall Balls 20#

Stretch

Week Two Workouts

Workout #1

Warm Up: 

-Mobility Passes and KB work (Swings/DL's/C&J/Goblet Squats)

 

Work:

-Bench Press; 5 sets of 3 reps @ 80% of 1RM; rest 2 min between sets

-Bent Over Barbell Rows; 5 x 3 @ 85% of 1RM (estimate if you do not know/Keep back straight and about 45 degrees bent from straight-up vertical position) same rest sequence as above

Rest 5 min

-Arm Sequence.  Do your usual arm sequence, just switch up order of movements and rep schemes f you usually do 3 sets of 10-12 reps switch it up today and do 6 sets of 5 reps at a slightly heavier weight. (maybe 5-10% increase)

Rest 5 Minutes

-15 minutes on Elliptical/Stationary Bike/Treadmill @ a conversation pace.  Don't stop for entire 15 minutes

Stretch

 

 

Workout #2

Warm Up: 

-Mobility Passes and KB work (5 X3 Swings/DL's/C&J/Goblet Squats)

-Deadlifts 5 x 6 @ 75% at a weight that keeps your back in proper alignment.    2 min rest between sets

-Strict Shoulder Press 5 x 6 @ 75% same rules and rest as above

Rest 5 Minutes,

-75 Air Squats for time

Stretch

 

 

Workout #3

Warm Up: 

-Mobility Passes and KB work (5 X3 Swings/DL's/C&J/Goblet Squats)

 

Work:

20 Min AMRAP (As Many Rounds As Possible)

-10 Push Ups

-20 Sit Ups

-30 Jumping Jacks

Stretch

 

 

Workout #4

Warm Up:

-Mobility Passes and KB work ( 5 X3 Swings/DL's/C&J/Goblet Squats)

SWITCH EQUIPMENT EACH NEW 15 MINUTE SEQUENCE

-15 Minutes straight on either, recumbent bike, elliptical, treadmill or walking outside.  Go at a pace where you can maintain the breathing for 15 minutes.

5 Minute Rest

-15 Minutes straight on either, recumbent bike, elliptical, treadmill or walking outside.  Go at a pace where you can maintain the breathing for 15 minutes.

5 Min Rest

-15 Minutes straight on either, recumbent bike, elliptical, treadmill or walking outside.  Go at a pace where you can maintain the breathing for 15 minutes.

Stretch

 

Workout #5

 

Warm Up:

-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

 

Work:

4 X 5 Minute AMRAP Sequences (Go has hard and fast as possible for each sequence)

1st) 5 Min Sequence

-Pull Ups

Rest 2 Minutes

2nd) 

-Sit Ups

Rest 2 Minutes

3rd)

-Air Squats

Rest 2 Minutes

4th)

-Push Ups

Stretch

Week Three Workouts

Workout #1

Warm Up: 

-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

 

Work:

24 Min EMOM 1-3, repeat

1-Bench Press @ 60% X 5

2-Pull Ups X 2

3-Box Jumps @ 20” X 10

Rest 6 Minutes

3K Row For Time

Stretch

 

 

Workout #2

Warm Up: 

-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

 

Work:

Once Thru For Time

-100 Walking Lunges

-90 Sit Ups

-80 Air Squats

-70 Bear Crawl

-60 Ring Rows

-50 KBS @ 44#

-40 Push Ups

-30 10 M Run

-20 Burpees

-10 Strict Pull Ups

Stretch

Workout #3

Warm Up: 

-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

 

Work:

-5 Rounds

-Deadlifts (5-4-3-2-2)

-:30 Ring Hold

 

18-15-12-9-6-3

-Cal Row

-KB Swings 35#

Stretch

 

 

 

Workout #4

Warm Up: 

-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

 

Work:

5 X 5 Min Rounds, each round starts with 500 M Row, then Max Effort Reps at each station

R1-Power Clean 95#

R2-Hang Power Snatch 95#

R3-Pull Ups 

R4-Push Press 95#

R5-Burpees

Stretch

 

 

Workout #5

Warm Up: 

-Mobility Passes and KB work (5 X 3 Swings/DL's/C&J/Goblet Squats)

 

Work:

-20 Min EMOM Alternating

-3 x Bench Press @ 70% 1RM

-2 x Strict Pull Up

-250 M Sprint Row X 5 w/ 2 Minute rest

Stretch

Week Four Workouts

Workout #1

Warm Up: 

-Mobility Passes and KB work ( 5 X5 Swings/DL's/C&J/Goblet Squats)

 

Work:

-4 Rounds for time;

-400 m Run

-10 Deadlifts @ 75% of 1RM

-10 Pull Ups (if you can't do Pull Ups do Bent Over Rows @ 75% BW)

-10 Bench Press @ 75% of 1RM

Auxiliary arm work.  Bi's and Tri's.  2 exercises x 3 sets for each  (10-12 rep range for each set/each movement)

Stretch www.mobilitywod.com for ideas

 

 

Workout #2

Warm Up: 

-Mobility Passes and KB work (5 X 5 Swings/DL's/C&J/Goblet Squats)

 

Work:

-Back Squat 7 sets of 2 reps @ 90-95% of 1RM (3 min rest between sets)

Rest 5 Minutes

6 Rounds (for time)

-250 M Row

-20 GHD Sit Ups

Stretch

 

 

Workout #3

Warm Up:

-Mobility Passes and KB work ( 5 X 5 Swings/DL's/C&J/Goblet Squats)

 

Work:

4 Rounds (for time)

-400 M Run

-500 M Row

Stretch

 


Workout #4

Warm Up: 
-Mobility Passes and KB work (5 X5 Swings/DL's/C&J/Goblet Squats)

 

Work:

10 Minute EMOM

-4 Pull Ups

-4 Sit Ups

10 Minute EMOM

-5 Burpees

Stretch

 

WORKOUT LEGEND (GLOSSARY)

SI= Short Interval

LI= Long Interval

m= Meter

M = Mile

y = Yards

' = Feet
@bodyweight= load your body weight to the bar

BW= body weight Load your body weight to the bar

m/y = Meters or Yards

10" = 10 second rest

90” = 90 second rest

C2 = Concept 2 Rower

TT = Time Trial=  A  measurement of maximum work capacity/power output over a set amount of time or distance.  The time trial is often called the race of truth.  It is done alone and should be re-tested under similar conditions and the same distance/time. 

Tempo= Reduced but consistent pace for time or distance. 100% is all out effort, 90% is a 10% pulled back effort. Range between 85% to 95%.

RPE = Rate of perceived exertion , See RPE scale below.

Tabata = 8 rounds of 20 seconds on 10 seconds rest, maximal effort.

On the Minute = Start each set at the beginning of a new minute.

On :45 seconds = You have 45 seconds to perform the distance & rest. You start each set on :45 second interval.

Deviation Window: Sports will list a deviation window with the phrase, "Hold within," (for example, 2-3 seconds or 3-5 seconds). All efforts for that particular sport should be kept within this range to work on pacing.

 

Hold within 2-3 seconds: The difference between your fastest repeat and slowest repeat should be 3 seconds at most. You are looking to repeat the same times with a small, if any, deviation in times. This teaches pacing.

Fouls = To be done at end of workout. If you foul more then once, you get 2 min. recoveries before you need to start new foul(s).

AMRAP= As Many Rounds As Possible

AFAP= As Fast As Possible
Rx = as prescribed

"Unbroken" = if you come off the bar, you start that element again until completion

Strength and Conditioning WODS

# = lbs

Pood= A Russian unit of weight equivalent to about 16.4 kilograms (36.1 pounds) 1 pood, 1.5 pood, 2 pood are common

Accommodating Resistance = Use of bands and/ or chains

OHS = Overhead Squat

Lifts are listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps.

1RM = 1 rep max

% percentage of weight will be listed for personal and individual strength programming.

ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't.

DE= Dynamic Effort = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval

Ground to Overhead = The weight starts on the ground and you get it overhead, however you like. Could be either a snatch, a clean and push-press, or a clean and jerk.

"Double Up"= Up and back only touching a toe to the ground before ascend

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