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Bodyweight Foundation Sessions - Week 5

This document outlines a 5-week bodyweight training program consisting of 30 sessions. Sessions 25-30 focus on improving strength endurance and aerobic endurance through bodyweight exercises like squats, pushups, lunges, and pullups performed at increasing intensities. Cardiovascular training involves interval runs and shuttle sprints. Stretching and foam rolling are also incorporated for recovery between circuits and exercises.

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John Rohrer
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456 views2 pages

Bodyweight Foundation Sessions - Week 5

This document outlines a 5-week bodyweight training program consisting of 30 sessions. Sessions 25-30 focus on improving strength endurance and aerobic endurance through bodyweight exercises like squats, pushups, lunges, and pullups performed at increasing intensities. Cardiovascular training involves interval runs and shuttle sprints. Stretching and foam rolling are also incorporated for recovery between circuits and exercises.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Bodyweight Foundation Sessions - Week 5

SESSION 25 SESSION 26 SESSION 27 SESSION 28 SESSION 29 SESSION 30


Obj: Strength Endurance Obj: Aerobic Endurance, Obj: Strength Complex Obj: Aerobic Endurance, Obj: Strength Endurance Obj: Aerobic Endurance
Core Strength Core Strength
Warm up: Warm up: Warm up: Training:
3 Rounds Warm Up: 3 Rounds Warm Up: 3 Rounds
10x Squats 3 Rounds 10x Squats 3 Rounds 10x Squats (1) 75 Minute Run @
5x Hand Release Push Run 200m 5x Hand Release Push Run 200m 5x Hand Release Push “Easy Per Mile Pace”
ups Instep Stretch ups Instep Stretch ups using the MTI Running
10x Situps 10x Situps 10x Situps Calculator and results
Instep Stretch Training: Instep Stretch Training: Instep Stretch from SESSION 13
Lat + Pec Stretch (1) 3 Rounds Lat + Pec Stretch (1) 3 Rounds Lat + Pec Stretch
1-Mile Run @ per mile 1-Mile Run @ per mile (2) Stretch/Foam Roll
Training: Interval Pace using the Training: Interval Pace using the Training:
(1) 5 Rounds MTI Running Calculator (1) 5 Rounds MTI Running Calculator (1) 5 Rounds
50% Max Rep Squats and results from 60% Max Rep Squats and results from 60% Max Rep Squats
50% Max Rep Hand SESSION 13 60% Max Rep Hand SESSION 13 60% Max Rep Hand
Release Push Ups Rest 8 min between runs Release Push Ups Rest 8 min between runs Release Push Ups
50% Max Rep Heel Taps 60% Max Rep Heel Taps 60% Max Rep Heel Taps
(2) 3 Rounds (2) Stretch/Foam Roll
(2) 5 Rounds 20/20 Standing Founder (2) 5 Rounds (2) 5 Rounds
50% Max Rep In-Place 20/20 Low Back Lunge 60% Max Rep In-Place 60% Max Rep In-Place
Lunges 20/20 Kneeling Founder Lunges Lunges
50% Max Rep Pull Ups Hip Flexor Stretch 60% Max Rep Pull Ups 60% Max Rep Pull Ups
50% Max Rep EOs 60% Max Rep EOs 60% Max Rep EOs

(3) 5 Rounds (3) 5 Rounds (3) 5 Rounds


50% Max Rep 60% Max Rep 60% Max Rep
Dips/Bench Dips Dips/Bench Dips Dips/Bench Dips
50% Max Rep Face 60% Max Rep Face 60% Max Rep Face
Down Back Extension Down Back Extension Down Back Extension

(9) 8 Rounds (4) 6 Rounds (4) 6 Rounds


150m Shuttle Run every 1x Burpee + 15m Sprint 1x Burpee + 15m Sprint
1:15 min Walk Back to Start Walk Back to Start
– Move to the sprint – Move to the sprint
Comments: immediately after the immediately after the
Use Session 13‘s scores finish jump of the finish jump of the
for today’s bodyweight burpee. burpee.
work percentages.
Comments: (9) 8 Rounds
Parts (1)-(3) Move 150m Shuttle Run every
immediately from one 1:15 min
exercise to the other
for the first 3 Comments:
exercises. Consider
the core exercise in Remember, it’s okay to
each circuit “working break sets if needed to
rest.” Grind through get all your reps in
the core work, and you during the interval. Do
can take a short break your best and work
before beginning the through.
next round.

Click Here for Run Interval Calculator

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