ROWAN SUMPTION
01/03/2024
Warm up:
5 cal bike + 10 step ups
X 3
Resistance:
Deadlifts 25kg 10 x 3
Chest press 5kg 10 x 3
TRX row 10 x 3
Shoulder press 8kg10 x 3
Cable pull-down 22kg 10 x 3
30 sec plank + 30 sec hollow hold x 3
Intensity:
4 min AMRAP 2 min rest x 2
8 DB snatch 5kg
8 cal ski
8 box burpees
Score: 2+4 / 2+6
HOMEWORK:
5 walkouts
10 step ups / lunges
X 3
10 squats (tap bum to sofa or dining chair)
10 kneeling press ups
30 second hollow hold
X 3
Don’t worry about technique or doing things wrong! We will look at bodyweight movements next week but for now it’s more important just to set some time aside to help build a new routine :)
+have a look at an app called Down Dog if you can and maybe get a free trial to try out a ten minute yoga session for some guided flowing stretches
+try do at least one walk for +30 minutes before I next see you!
07/03/2024
Conditioning:
10-8-6-4-2
Cal row + lunges
Resistance:
Deadlift 25kg + press ups 10 x 3
Squat 20kg + cable row 17kg 10 x 3
Pulldown 22kg + shoulder press 8kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Biceps 8kg + tricep dips 10 x 3
Intensity:
12 min ladder:
4-6-8-10-etc
Bike cals
DB clean & press 2.5kg
DB step up 2.5kg
Score: 10+12
HOMEWORK:
5 walkouts
10 lunges
20 jumping jacks
X 3
10 box step ups
10 counter-top press ups
10 tricep dips
X 3
10 box step ups
10 resistance band rows
10 crunches/sit ups
X 3
30 second plank (from knees if needed)
30 second hollow hold
30 second rest
X 3
+stretch/down dog
+a brisk walk/jog/swim/cycle for 20-30 mins
15/03/2024
Conditioning:
600m ski + 2 walkout EMOM
Resistance:
Deadlift 30kg 10 x 3
Split squat 10 x 3
Chest press 5kg + pulldown 22kg 10 x 3
Shoulder press 8kg + cable row 17kg 10 x 3
Crunch extension + rainbow slam 5kg 10 x 3
Intensity:
45 sec bike + 45 sec burpee + 30 sec rest
45 sec bike + 45 sec DB snatch 5kg + 30 sec rest
45 sec bike + 45 sec DB step up 5kg + 30 sec rest
X 3
HOMEWORK
Try to complete both of these each week I am away + a stretch/yoga + a walk/jog/cycle/swim
WORKOUT 1:
10 banded crab walks
10 banded squats
10 banded glute bridges
X 3
Split squats 10 x 3
Press ups 10 x 3
Banded rows 10 x 3
10 crunch extension + 30 second plank
X 3
Then as fast as possible complete
10-8-6-4-2 reps of:
Walkouts
Step ups each leg
Burpees
Skaters each direction
WORKOUT 2:
45 sec cardio option + 45 sec step up/lunges + 30 seconds rest
45 sec cardio option + 45 sec press ups + 30 seconds rest
45 sec cardio option + 45 sec sit up/crunch/leg raises + 30 seconds rest
X 4 or 5
(Depending on energy/difficulty/time. It will take 24 or 30 minutes respectively!)
Cardio options:
Jog on the spot / high knee run / burpees / skaters / jumping jacks / drop squats / skipping / mountain climbers etc
03/04/2024
Conditioning:
10 cal ski
20 lunges
X 3
Resistance:
Deadlift 30kg 10 x 3
Flye 2.5kg + chest press 5kg 10 x 3
Trx row + pulldown 20kg 10 x 3
Lateral raise 1kg + shoulder press 6kg 10 x 3
Leg raises + 30 sec plank x 3
Intensity:
3 rounds for time:
15 cal row
12 snatch 5kg
9 burpees
6 cal bike
Rest 1:30
Times: 3:34 / 3:35 / 3:22
25/04/2024
Warm up:
1000m row: 5 x 100m intervals
Resistance:
Deadlift 30kg + chest press 5kg + pulldown 20kg 10 x 3
Squat 20kg + row 15kg + shoulder press 8kg 10 x 3
Flye 2.5kg + bicep curls 8kg + Tricep extensions 20kg 10 x 3
Sit ups + leg raises + rainbow slam 3kg 10 x 3
Intensity:
3 min work 1:30 rest
10 burpees
10 clean and press 5kg
10 step ups 5kg
Max cal ski: 12/13/14
22/05/2024
Conditioning:
12 cal row
12 step up 5kg
12 press up
X 4
12 cal ski
12 lunges 15kg
12 clean and press 5kg
X 4
Resistance:
Deadlift 30kg + narrow pulldown 20kg 10 x 3
Sit up + leg raise + rainbow all 10 x 3
Intensity:
30 sec bike + 30 sec burpee + 30 sec rest
30 sec bike + 30 sec snatch + 30 sec rest
X 4