Bodyweight Foundation Sessions - Week 4

SESSION 19 SESSION 20 SESSION 21 SESSION 22 SESSION 23 SESSION 24

Obj: Strength Endurance Obj: Aerobic Endurance, Obj: Strength Complex Obj: Aerobic Endurance Obj: Strength Endurance Obj: Aerobic Endurance
Core Strength
Warm up: Warm up: Warm Up: Warm up:
3 Rounds Warm Up: 3 Rounds 3 Rounds 3 Rounds Training:
10x Squats 3 Rounds 10x Squats Run 200m 10x Squats
5x Hand Release Push Run 200m 5x Hand Release Push Instep Stretch 5x Hand Release Push
ups Instep Stretch ups ups 1. 75 Minute Run
10x Situps 10x Situps Training: 10x Situps @ “Easy Per
Instep Stretch Training: Instep Stretch (1) 3 Rounds Instep Stretch Mile Pace”
(1) 3 Rounds Lat + Pec Stretch 1-Mile Run @ per mile Lat + Pec Stretch using the MTI
Training: 1-Mile Run @ per mile Interval Pace using the Running
(1) 5 Rounds Interval Pace using the Training: MTI Running Calculator Training: Calculator and
40% Max Rep Squats MTI Running Calculator and results from (1) 5 Rounds results from
40% Max Rep Hand and results from (1) 5 Rounds SESSION 13 50% Max Rep Squats SESSION 13
Release Push Ups SESSION 13 50% Max Rep Squats Rest 8 min between runs 50% Max Rep Hand
40% Max Rep Heel Taps Rest 8 min between runs 50% Max Rep Hand Release Push Ups
(2) Stretch/Foam Roll
Release Push Ups (2) Stretch/Foam Roll 50% Max Rep Heel Taps
(2) 5 Rounds (2) 3 Rounds 50% Max Rep Heel Taps
40% Max Rep In-Place 20/20 Standing Founder (2) 5 Rounds
Lunges 20/20 Low Back Lunge (2) 5 Rounds 50% Max Rep In-Place
40% Max Rep Pull Ups 20/20 Kneeling Founder 50% Max Rep In-Place Lunges
40% Max Rep EOs Hip Flexor Stretch Lunges 50% Max Rep Pull Ups
50% Max Rep Pull Ups 50% Max Rep EOs
(3) 5 Rounds 50% Max Rep EOs
40% Max Rep (3) 5 Rounds
Dips/Bench Dips (3) 5 Rounds 50% Max Rep
40% Max Rep Face 50% Max Rep Dips/Bench Dips
Down Back Extension Dips/Bench Dips 50% Max Rep Face
50% Max Rep Face Down Back Extension
(4) 6 Rounds Down Back Extension
150m Shuttle Run every (4) 6 Rounds
1:15 min (4) 6 Rounds 150m Shuttle Run every
1x Burpee + 15m Sprint 1:15 min
Comments: Walk Back to Start
You can stop and rest – Move to the sprint Comments:
during the timed immediately after the You’ll need SESSION
events. Just keep finish jump of the 13’s max rep scores
working the entire time burpee. for today’s session. It’s
and get as many reps okay to break sets if
as possible. Rest as Comments: needed to get all your
needed between Parts (1)-(3) Move reps in during the
events, but no longer immediately from one interval. Do your best
than 3 minutes. exercise to the other and work through.
for the first 3
Push Ups - go to your exercises. Consider
knees if necessary. the core exercise in
each circuit “working
Dips - pause at the top rest.” Grind through
and bottom of every the core work, and you
rep. can take a short break
before beginning the
In-Place Lunge Counting next round.
- each foot counts as
one rep.

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