22/08/22 Engine Biased Program

If you can’t complete all of the Engine biased program don’t stress, prioritise the areas you need to improve on most. On this plan make sure you prioritise the Aerobic sessions. The goal is to build aerobic capacity and maintain or slightly improve other areas.

Warming up for each session is vital for longevity in this sport, you can also use your warm-ups to start to improve any weaknesses you may have.
Click here to learn how to warm up for each session

Monday

Monostructural
3 Rounds
6 Minutes Assault Bike
6 Minutes Rest
Try hold a steady RPM

Weightlifting A Clean
Squat Clean:
3x3 @75%
2x2 @80%

Monday Metcon:
5 Rounds
3 Mins work / 3 mins Rest
21 Wall Balls 14/9kg
15 TTB
9 Deadlifts 140/100kg
Max burpees over bar in remaining time

Accessory Lower Body Pump
For Quality
2 Rounds
25 Empty Barbell Good Morning
25 Jumping Barbell Squats
25 Lunges
  Rest 60 seconds

Tuesday

Zone 2 session
C2 Bike 30-90 Minutes

Weightlifting Pressing/Pulling:
1. Build to a Heavy Push Press
2. 5 heavy bent over rows after each set
  Rest as needed between sets

Gymnastics: Complex
4 Sets
10m Handstand walk
1 Strict handstand push-up
1 Wall facing strict handstand push-up
10m Handstand walk
  Rest as needed

Metcon
4 Rounds For Time
6 Sandbag Cleans 70/50kg
12 Burpee Box Overs 24/20inch
18 C2B
Rest 90 seconds

Accessory Shoulder Health
3 Rounds for Quality
8 Cuban Press
15 Bent over rear delt flys
  Rest 90 seconds between sets

Wednesday

Couplet/Triplet Monostructural
200 Double Unders
2000m Row
150 Double Unders
1500m Row
100 Double Unders
1000m Row
50 Double Unders
500m Row

Weightlifting Complex
1 Power Snatch
3 Hang Squat Snatch
1 Overhead Squat Snatch
  Build to a max for this complex

Aerobic Metcon:
400m Run
21 Burpees
400m Run
18 Burpees
400m Run
15 Burpees
400m Run
12 Burpees
400m Run
9 Burpees
400m Run
6 Burpees
400m Run
3 Burpees


Accessory: Weightlifting
3 Rounds for Quality
1 Minute Sandbag Hold
1 Minute Sorenson Hold

Thursday

Zone 2 session
5000m Run
10,000m C2 Bike

More information on Zone 2 sessions

Friday

Big Friday (Aerobic)
EMOM x 36
1. Cal Assault Bike
2. Cal Row
3. Cal Ski
4. Burpee
5. Shuttle Runs
6. Rest

Strength Session:
Back Squat
5 x 3 @ 80%

Big Friday Metcon 
400m Run
21 Thrusters 60/40kg
9 Rope Climbs
400m Run
15 Thrusters 60/40kg
6 Rope Climbs
400m Run
9 Thrusters 60/40kg
3 Rope Climbs

Accessory: Upper Body Pump
3 Rounds for Quality
10 Chin-Ups
15 DB Hammer Curls
20 Empty Barbell Curls
  Rest as needed

Saturday

Zone 2 session
Run 30-90 Minutes

Gymnastics Muscle Ups Strength
Accumulate 12 Strict Ring Muscle ups in singles with a controlled negative.
Use additional weight if too easy. To scale just perform a negative

Metcon
50-35-20
GHD Sit-Ups
Calorie Row
DB Snatch 30/22.5kg

Accessory: Core Static Holds / Strongman
Accessory Strongman
4 Rounds
20m Yoke Carry (use a barbell if you don’t have access to a yoke)
40m Front rack KB Carry

Sunday

Rest Day