RUN / JUMP / CLIMB TRAINING PLAN

WORKOUT DESCRIPTIONS KEY

RUN / JUMP / CLIMB TRAINING PLAN

RUN JUMP CLIMB

CLASSIC COURSE

SPRINT COURSE

ALPHA Workout (3 rounds)12 Atomic Push-up12 Hip Press12 Burpee

12 Low Row12 Lunge12 Y+T Fly

BRAVO Workout 2 (3 rounds)12 Spiderman Push-up12 Single Leg Squat12 Hamstring Curl w/ Hip Press

12 Single Arm Low Row12 Atomic Pike12 Side Plank w/ Knee Tuck

CHARLIE Workout 3 (3 rounds)12 Overhead Squat 12 Y+T Fly 12 Burpee

12 Power Pull 12 Pike 12 Single Leg Squat

DELTA Workout 4 (3 rounds)12 Body Saw12 Overhead Squat12 Lunge 12 Inverted Row

12 Spiderman Push-up12 Hamstring Curl w/ Hip Press

2m 1m .5m

2m 1m .5m 1m 4m 1m

1m 5m 1m

1m 6m 1m

1m 7m 1m

1m 8m 1m

2m 4x 1m

2m 6x 1m

2m 8x 1m

2m 10x 1m

15-20min 2m 1m

4x3m 20s

2x2m 20s2x2m 20s

4x3m 20s

4x4m 20s

4x5m 20s

4x6m 20s

4x7m 20s

4x8m 20s

45-60min

record distance

record distance

45-60min

7m

8m

9m

10m

11m

rest rest rest

4m

4m

5m 3m

7m

RaceDistance

rest

rest

rest

2x30min 20s 4x5min 2min

4x5min 2min

5x5min 2min

3x35min 20s

3x40min 20s

2x30min 20s

Workout Cool Downslowest pace Rest

Workout in Reverse Sprints hardest / “all out” pace

Easy Run comfortable conversational pace/warm-up pace

Walk

Tempo Run 10K (RPE 7/8) or a comfortably hard pace

Track Run400m or one track lap, rest after each lap

m = Miles

min = Minutes

s = Seconds

x = How many repeats

@ = At a certain rate

Remember to warm up before any workout. Please reference workout description PDF.

ALPHA WORKOUT DESCRIPTIONS

1

1

1

1 1

1

2

2

2

22

2

3

3

3

4

4 4

Atomic Push-up Low Row

Hip Press

Lunge

Burpee Y+T Fly

ALPHA

For the non-TRX bodyweight versions of each exercise, please refer to the workout videos stored in your TRX My Locker.

BRAVO WORKOUT DESCRIPTIONS

11

1

1

22

2

2

3

3

Spiderman Push-up Single Arm Low Row

Single Leg Squat

Atomic Pike

Hamstring Curl w/ Hip Press

Side Plank w/ Knee Tuck

1 2

1 2

BRAVO

For the non-TRX bodyweight versions of each exercise, please refer to the workout videos stored in your TRX My Locker.

CHARLIE WORKOUT DESCRIPTIONS

1 1

1

2 2

2

Overhead Squat Power Pull

Y+T Fly

PikeBurpee

Single Leg Squat12

3

4

3 4

1 2

CHARLIE

For the non-TRX bodyweight versions of each exercise, please refer to the workout videos stored in your TRX My Locker.

1 2

1 2

DELTA WORKOUT DESCRIPTIONS

Body Saw Inverted Row

Overhead Squat

Hamstring Curl w/ Hip Press

Spiderman Push-up

Lunge

For the non-TRX bodyweight versions of each exercise, please refer to the workout videos stored in your TRX My Locker.

1 2

3

1 2

1 2

1

2 3

DELTA