Strength, conditioning, skills, Dojo days: Hunter McIntyre is one of the best obstacle course racers in the world and he's here to make sure you're always crushing it.

Week 1

Monday 

Monday is strength day—you’ll be performing supersets at around 70-80% of your max in an AMRAP format. Your goal is to accumulate as many good reps as possible without breaking down.

AMRAP 10:

2 bench press

2 chin ups

*rest 5 minutes*

AMRAP 10:

4 front squats 

4 push press

*rest 5 minutes*

AMRAP 10:

6 dumbbell lunges 

6 dumbbell rows

Tuesday

High-intensity intervals: hard efforts mixed with low effort.

If you aren’t sustaining a certain pace then drop out of the workout: sloppy efforts are useless.

Rowing:

Warm up 10 minutes

..then..

Complete as many rounds as possible of 

3 minutes at 85% of max 500m row pace followed by 1 minutes of easy row

*if you’re unable to keep the pace, stop

Cool down 10 minutes

Wednesday

Core control day and bodybuilding morning workout.

Core Control

A. 4x10-20 atomic pushups (tempo)

B. 4x10-20 windshield wipers

C. 4x10-20 pike ups (find the most challenging way to perform for you)

D. 300 flutter kick for time

E. 300 mountain climbers

F. Accumulated 3-5 minute in plank

Bodybuilding

4 rounds at walking pace

1. 10 db chest press

2. 10 db lunge

3. 10 db row

4. 10 db RDl

Recovery bike cardio PM workout.

A. 30 minutes focus on easy breathing 

B. Hydrate and stretch hip and spine (couch stretch, pigeon, scorpions, etc)

Thursday

Recovery day: easy 60-minute cardio run or row

Friday

Maximum muscle recruitment day

A. 5x2 touch and go power clean

B. Plyo pull ups sets, 3 sets max effort, max recovery necessary 

C. 6-9x 10 second sled drag pull. Focus on adding weight or speed. Can do on incline 

E. 21-15-9 reps for time of: 

Kettlebell swings (70/53, American)

Ring dips 

*Go at a redline pace 

Saturday

Long run: 60-90 minutes easy 

Sunday

Dojo Day:

Spend an hour on low-intensity skill: slack line, gymnastic, swimming, tracks and field events