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.

You can find Week 1 here!

You can find Week 2 here!

Week 3

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 deadlifts

2 sandbag ground to shoulder

*rest 5 minutes*

AMRAP 10:

4 kettlebell clean & jerks

4 kettlebell thrusters

*rest 5 minutes*

AMRAP 10:

6 dips

6 pull ups

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.

Air bike:

Warm up 10 minutes

..then..

Complete 20 rounds of

30 seconds hard

90 seconds easy

*if you’re unable to keep a hard pace, stop

Cool down 10 minutes

Wednesday 

Core control day and bodybuilding morning workout.

Core Control

A. 4x10-20 atomic push ups (tempo)

B. 4x10-20 windshield wipers

C. 4x10-20 pike ups (find 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 shoulder press

2. 10 DB box step up

3. 10 ring rows

4. 10 good morning 

Recovery bike or run 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 clean & jerk

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

C. 6-9x 10 second uphill sprints. Rest as necessary.

E. “Uno, Dos, Tres:

1 mile run

2000m row

3 mile bike

Saturday

60-90 minute long run

Sunday 

Dojo Day

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