My Personal Plan

Frequency Intensity Time Type

Aerobic Five times a Starting off with my flexibility At least 15-20 Any activity that
week and warm up exercise for 20 minutes a day not raises the heart
minutes and then after my counting the rate such as
weight training I do my cardio. warmups. running, rowing,
I start in a moderate intensity (Depending on ski ‘erg, double
and gradually increase up to what type of under, swimming,
vigorous intensity not being WOD it is) echo bike, sprints,
able to say more than two to METCONs, burpees, rope
three words at a time. AMRAPs, climbs or 30s/60s.
EMOMs or Time
caps.
Five times a After my flexibility and warm Usually, my Back and front
Muscle week up exercise, I start with a light weight training squats, dead lifts,
Training weight and gradually increase sessions last cleans, hang
to reach 90% to 95% of my between 15-20 cleans, cleans &
PR. Unless it is a day that I minutes. I start off jerk, snatch, hang
need to break my own PR with an empty snatch, power
(1RM day) barbell then I use snatch, overhead
the rep scheme of squats, thrusters,
8reps at 50%, 6 at push presses, push
60%, 5 at 75%, 3 jerks, strict press,
at 80%, 2 at 90% and floor press.
and 1 at 95% and (All movements
one going forward are done with a
if needed. barbell)
Six times a In the beginning of all my I usually take 15- Banded stretches
Flexibility week workouts I perform flexibility 20 to stretch and arms, legs, groin
exercises. It helps me prepare warm up. area, and ankle.
my body regardless of the Slow tempo
intensity of the WOD. lunges, squats,
Intensity is usually low to pigeon pose,
moderate. planks, dead hang
from a bar,
handstand holds,
and using a PVC
pipe I stretch my
shoulders, knees,
elbows, and hip.

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Aerobic 3 rnds. for 6 rnds of METCON for 12 Rest 30-minute
time: 6 power time AMRAP run or 5
Rest 400m run snatches 10,8,6,4,2 20 single mile run
 Sunday Monday Tuesday Wednesday Thursday Friday Saturday
21KB 115lbs Thruster 135lbs dumbbell which
swing 1 rope 50,40,30,20,10 hang ever
55lbs climb Double under cleans & comes
12 pull- 6 lateral Ex. 10 jerk 50lbs first.
ups burpees thrusters=50DU, 200m run Moderate
over the 8=40 so on… 25ft to
bar handstand vigorous
walk intensity.

Rest Strict press Rope Back squat Floor Rest Rest

Muscle 1RM (15- climbs leg 1RM (15-20 press 1RM
Training 20 less 6 sets minutes) (15-20
minutes) of 1 30ft minutes)
height.

Rest Done as a Done as a Done as a Done as a Rest Done as a

Flexibilit warmup/ warmup/ warmup/ stretch warmup/ warmup/
y stretch stretch exercise consist stretch stretch
exercise exercise of calf/ exercise exercise
consist of consist of hamstring consist of consist of
calf/ calf/ stretch, ankle calf/ calf/
hamstring hamstring mobility, seated hamstring hamstring
stretch, stretch, toe touches, stretch, stretch,
ankle ankle standing toe ankle ankle
mobility, mobility, touches, upper mobility, mobility,
seated toe seated toe body stretches. seated toe seated toe
touches, touches, Depending on touches, touches,
standing standing the WOD I standing standing
toe toe would focus on toe toe
touches, touches, certain stretches touches, touches,
upper upper more than upper upper
body body others. body body
stretches. stretches. stretches. stretches.
Depending Dependin Depending Depending
on the g on the on the on the
WOD I WOD I WOD I WOD I
would would would would
focus on focus on focus on focus on
certain certain certain certain
stretches stretches stretches stretches
more than more than more than more than
others. others. others. others.

Carl’s Plan
 Frequency Intensity Time Type
Aerobic Three times a week Given Carl’s 20 minutes not Elliptical, cycling,
current health and including sports stair master or
fitness condition he time is a great tread mill,
should keep way to set up a walking, sport,
intensity from low good workout jumping jacks,
to moderate. Since habit. jogging, and
he has an inhaler, shadow boxing.
he needs to
exercise with
caution although he
was cleared by his
doc.
two times a week Since he wants to 45 minutes well Compound
Muscle bulk up on his executed is exercise is critical
Training upper body, he essential for a for a person that
would benefit from beginner. likes to take part in
increasing intensity intramural sports
using the ladder but not limited to.
method. Starting a Ex. Back squats
scale of 3 on the and dead lifts. Of
first week up to 6 course, bench
on the third week presses, shoulder
for 6 weeks. presses, push-ups,
curls, and triceps
extension are good
supplementary
exercises that can
help bulking.
Three times a week Intensity should be 10 minutes before Exercises should
Flexibility kept between 2-4. and after working include band
Flexibility, out. To prevent stretches, forward
stretching, any injuries and and reverse lunges,
mobility, and warm get the body seated toe touches,
up done before and prepared for the slow tempo squats
after working out. work out or get and half squats,
the body relax cobras, half
after work out. cobras, upper body
stretches, ankles
and hip mobility.
 Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Aerobic Rest Before weight training Before weight training Before weight Rest Rest Intramural sports
Elliptical (20 minutes) stair master climb 30 training cycling
consecutive intensity floors or time cap of 15 1.5 miles intensity
3 minutes, intensity you kept at 3-4
should talk at least 4 to adequate to say 4-
6 words consecutively 5 words without
without losing your loosing breath.
breath.

Rest Body weight push-ups Smith machine back Bar Bell bent over Rest Rest Rest
Muscle 3 set of 6 reps (in squats 50% of body rows 4 sets of 8
Training between sets rest 30 weight 4 sets of 8 reps reps at 75lbs
sec. unbroken reps) slow tempo.
DB Shoulder
Barbell bench press- Dumb Bells dead lifts 4 shrugs 4 sets of
flat/incline/decline sets of 10 reps 40lbs 10reps 45lbs each
3 sets of 8 reps at each DB DB
75lbs (3 sets for each
position tot of 9 sets) Leg extension/ Leg Plank rows 3 sets
curls 4 sets each of 8 of 10 reps 20lbs
Triceps cable pull reps at 40lbs slow DB
down neutral grip and tempo.
reverse grip (4 sets EZ bar curl and
each grip of 8 reps) reverse curls 4 sets
slow tempo at 20lbs of 8 reps each grip
40lbs
 Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Before starting Before starting Before starting Rest Rest Before playing
Flexibilit aerobics fitness 10-15 aerobics fitness 10-15 aerobics fitness intramural sports
y minutes. Focusing on minutes. Focusing on 10-15 minutes. 10-15 minutes
upper body. lower body. Focusing on upper
body.