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    12 Week Endurance Training and Functional Fitness Program (Part 1)

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    schimbetete6211
    The 12-week training program outlines a weekly endurance and strength training routine that includes runs, time trials, weightlifting, and functional fitness exercises. Each week increases the intensity and volume of training over the previous week through longer runs, more intervals at faster paces, additional weightlifting sets and reps, and more challenging crossfit-style workouts. The goal is to continually progress cardiovascular endurance, speed, strength, and functional movement ability over the 12 weeks.

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    12 Week Endurance Training and Functional Fitness Program (Part 1)

    Uploaded by

    schimbetete6211
    4K views6 pages
    The 12-week training program outlines a weekly endurance and strength training routine that includes runs, time trials, weightlifting, and functional fitness exercises. Each week increases the intensity and volume of training over the previous week through longer runs, more intervals at faster paces, additional weightlifting sets and reps, and more challenging crossfit-style workouts. The goal is to continually progress cardiovascular endurance, speed, strength, and functional movement ability over the 12 weeks.

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    The 12-week training program outlines a weekly endurance and strength training routine that includes runs, time trials, weightlifting, and functional fitness exercises. Each week increases the intensity and volume of training over the previous week through longer runs, more intervals at faster paces, additional weightlifting sets and reps, and more challenging crossfit-style workouts. The goal is to continually progress cardiovascular endurance, speed, strength, and functional movement ability over the 12 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    4K views6 pages

    12 Week Endurance Training and Functional Fitness Program (Part 1)

    Uploaded by

    schimbetete6211
    The 12-week training program outlines a weekly endurance and strength training routine that includes runs, time trials, weightlifting, and functional fitness exercises. Each week increases the intensity and volume of training over the previous week through longer runs, more intervals at faster paces, additional weightlifting sets and reps, and more challenging crossfit-style workouts. The goal is to continually progress cardiovascular endurance, speed, strength, and functional movement ability over the 12 weeks.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 6

    12 Week Endurance Training and Functional Fitness Program (Week 1)

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    Warm Up: 10min
    Easy Run
    Warm Up:
    2 x 400 run at 70%, 10min easy run
    80% effort, with 3 1 x 600m at 70%
    min rest between effort, then rest 5min
    intervals 30 min Easy Run Pace
    5k Time trial
    Rest 5min then,
    1 Mile time trial Cool Down:
    10min easy walk
    Cool Down:
    10min easy walk
    WODs and Lifting
    Fight Gone Bad
    3 Rounds
    1 minute Wall Ball
    Strength: Shots (20/14 lb)
    1 minute Sumo WOD
    3 RM Power Clean
    Deadlift High-Pulls 21-15-9
    (75/55 lb) Power Snatch
    3 RM Strict Press
    1 minute Box Jumps 95/65lbs
    (20 in) Burpee
    3 RM Back Squat 1 minute Push Press
    (75/55 lb)
    1 minute Row
    (calories)
    1 minute Rest
    12 Week Endurance Training and Functional Fitness Program (Week 2)
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Warm Up: 10min
    Warm Up:
    Easy Run
    10min easy run
    3 x 800m at 5k
    4 x 400m at Rep pace
    Interval Pace From
    from calc
    Calc (rest = run time)
    (rest 2x run time)
    30 min Easy Run Pace
    Rest 5min then,
    2 x 200m at 95%
    1 x 1600m at
    effort (rest 3x run
    Threshold Pace
    time)
    Cool Down:
    Cool Down:
    10min easy walk
    10min easy walk
    WODs and Lifting

    Strength:
    Strength:
    5x5 Strict Press
    5x3 Power Clean at
    75% of 3RM Strength:
    80% of 3RM weight
    5x5 Back Squat
    WOD: 75% of 3RM
    WOD:
    AMRAP 15min
    8min AMRAP
    5 Snatch 135/95lbs WOD:
    10 Bar facing 5 Rds for Time
    3 Deadlifts
    Burpees 60 Double Unders
    275/225lbs
    5 Push Jerk 10 Pull Ups
    6 Box Jumps 30/24in
    135/95lbs 10 Wall Ball 30/20lbs
    12 Toe to Bar
    10 Cal Aslt Bike
    12 Week Endurance Training and Functional Fitness Program (Week 3)
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Warm Up: 10min
    Warm Up:
    Easy Run
    10min easy run
    4 x 800m at 5k
    5 x 400m at Rep pace
    Interval Pace From
    from calc
    Calc (rest = run time)
    (rest 2x run time)
    35 min Easy Run Pace
    Rest 5min then,
    3 x 200m at 95%
    1 x 1600m at
    effort
    Threshold Pace
    (rest 3x run time)
    Cool Down:
    Cool Down:
    10min easy walk
    10min easy walk
    WODs and Lifting

    Strength:
    Strength:
    5x3 Power Clean at
    5x5 Strict Press Strength:
    83% of 3RM weight
    78% of 3RM 5x5 Back Squat
    78% of 3RM
    WOD:
    WOD:
    10min AMRAP
    AMRAP 14min WOD:
    20 Kb Swing 53/35lbs
    30-25-20-15
    20 Sit ups
    14 Power Snatch Thruster 75/55lbs
    20 Goblet Squat
    95/65lbs Ring Row
    same KB
    14 Dips Double Unders
    250m Row
    14 Pull ups
    12 Week Endurance Training and Functional Fitness Program (Week 4)
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Warm Up: 10min
    Warm Up:
    Easy Run
    10min easy run
    4 x 800m at 5k
    6 x 400m at Rep pace
    Interval Pace From
    from calc (rest 2x run
    Calc (rest = run time)
    time)
    40 min Easy Run Pace
    Rest 5min then,
    4 x 200m at 95%
    2 x 1200m at
    effort
    Threshold Pace
    (rest 3x run time)
    (rest = run)
    Cool Down:
    Cool Down:
    10min easy walk
    10min easy walk
    WODs and Lifting

    Strength:
    5x3 Power Clean at Strength:
    Strength:
    86% of 3RM weight 5x5 Strict Press
    5x5 Back Squat
    82% of 3RM
    82% of 3RM
    WOD:
    100 Double Unders WOD:
    WOD:
    Then, 21-15-9
    Death by Deadlifts
    AMRAP 9min Hang Power Snatch
    225/155lbs
    5 Clean and Jerk 95/65lbs
    Burpees
    165/115lbs Box Step Ups
    Both moves each
    5 Bar Facing Burpees *each step up is one
    interval
    Then, rep
    100 Double Unders
    12 Week Endurance Training and Functional Fitness Program (Week 5)
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    Warm Up: 10min
    Warm Up:
    Easy Run
    10min easy run
    4 x 800m at 5k
    6 x 400m at -3 sec of
    Interval Pace From
    rep pace
    Calc (rest = run time)
    (rest 2x run time)
    45 min Easy Run Pace
    Rest 5min then,
    4 x 200m at 98%
    3 x 1200m at
    effort
    Threshold Pace
    (rest 3x run time)
    (rest = run)
    Cool Down:
    Cool Down:
    10min easy walk
    10min easy walk
    WODs and Lifting

    Strength:
    Strength:
    5x3 Power Clean at
    5x5 Strict Press
    90% of 3RM weight Strength:
    85% of 3RM
    5x5 Back Squat
    WOD: 85% of 3RM
    WOD:
    For Time
    Min 0-3: Pull Ups
    50 Box Jump 24/20in WOD:
    Min 3-6: Power
    50 Deadlifts at 50 Wall Balls for time
    Snatch 135/95lbs
    bodyweight 30/20lbs
    Min 6-9: Row Cal
    50 Push Ups * Every break = row
    *each 3 min for max
    *done in any 10 cal
    reps
    order/rep scheme
    you like
    12 Week Endurance Training and Functional Fitness Program (Week 6)
    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Warm Up: 10min Warm Up:


    Easy Run 10min easy run

    4 x 800m at -3 sec 5k 4 x 400m at -3 sec of


    Interval Pace rep pace 45 min Easy Run Pace
    (rest = run time) (rest 2x run time)

    Cool Down: Cool Down:


    10min easy walk 10min easy walk

    WODs and Lifting

    Strength:
    3x3 Power Clean at Strength:
    90% of 3RM weight 3x5 Strict Press Strength:
    85% of 3RM 3x5 Back Squat
    WOD: 85% of 3RM
    AMRAP 8min WOD:
    7 Overhead Squats 50 Push Jerk for Time WOD:
    95/65lbs 135/95lbs 21-15-9
    7 Kb Swing 73/53lbs *every break equals Deadlift 185/125lbs
    7 Chest to Bar Pull 5 power clean same Wall Ball 20/14lbs
    Ups weight

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