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!

You can find Week 3 here!

Week 4

Deload week! Get in and out of the gym in 45 minutes or less.

Monday

Build to heavy single for each movement, this isn’t max effort.  

1. bench press 

2. deadlift

3. thruster 

Tuesday

warm up 10 minutes

1 hard mile! This doesn’t have to be max effort but you should be moving! 

10 minute cool down 

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 dumbbell chest press

2. 10 dumbbell lunge

3. 10 dumbbell row

4. 10 dumbbell RDL

Thursday

Recovery day: easy 60 minute cardio run or row

Friday

Maximum muscle recruitment day

A. Heavy single snatch

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

C. 3-5x 10 second sled pulls. Rest as necessary.

E. 50 kettlebell swings (70/53, USA)

Saturday

EMOM 45:

1 - 200m row

2 - 15 calorie assault bike

3 - 30 double unders

Sunday

Dojo Day:

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