Only 7 weeks to go until we see you out at Dargle Farm on June 8+9, ready to take on the 2019 OCRWC #ENDURO. We hope your training is going as planned…if you need some inspiration or want to try something a little different, here’s another week of workouts from Benny!
SESSION 1
4 rounds
8 x Squats
8.8 x Plank Row
8.8 x 1/2 kneeling Palof press (banded) + rotation
3 rounds
30cal bike/row
20 box jump overs
10 Dbell deadlifts
EMOM x 15min
15cal ski/row
15 TTB
Strongman Carry 40m
100 push-ups (weighted)
SESSION 2
10min warmup (light ski/row)
RUNNING CLOCK 3 x Rounds
Every 3 mins you will move on, even if you haven’t finished. If you finish before the 3 min mark, the remaining time is rest.
In 3mins complete:
500m run
In 3mins:
25cal Ski/Row
15 burpee box jumps
In 3mins:
40m sled push
15 Squats
10 Push-ups
5 Pull-ups
In 3mins:
24cal bike OR 18cal row
6 DBell Thrusters
12 burpees
SESSION 3
4 x rounds
8 x Deadlift (50X1 tempo)
8 x Strict Press (50X1 tempo)
8 x Ring Slides
(Ring Slides = abs – feet in rings, pushing back through your hands)
20-16-12
Ski/Row cals
10-8-6
GTOS Dball or GTS Dbell
Round 1 = 20 cals + 10 reps/ R2 = 16 cals + 8 reps etc
20-16-12
Bike cals
10-8-6
GTOH Dball
20-16-12
Burpees
10-8-6
Dbell Thrusters
SESSION 4
10min warm-up (light run/ski/row/mobility)
20min AMRAP
200m Ski/Row
8 Dball or Front Squats
6 Burpees
20min AMRAP
200m Row
200m Run
15 Push-ups
10 TTB
5 Pull-ups
SESSION 5
4 Rounds
8 Bench Press (50X1 tempo)
8 Bent Row (50X1 tempo)
8 Ring Slide Pikes
3 Rounds
8 Push Press
8.8 S/A Bicep Curls
8.8 S/A Ring Rows
3 Rounds
1km Ski/Row
During rest periods:
8 Dips
8 TTB
SESSION 6
Long Run (easy pace)
Beginner – 10km
Intermediate – 12km
Advanced – 15 km
Tips from Benny to keep in mind:
Please ensure you are working at an intensity that your body can handle and represents your training level. This is about building you up for your race, not breaking you down before it. ALL sessions are scalable and weights should be challenging, but still ensuring correct form.
GOT QUESTIONS?
Hit Benny up via his Instagram page and ask! He’s always open to helping out a fellow fitness or Enduro fanatic.
GLOSSARY:
GTS: Ground to Shoulder
GTOH: Ground to Over Head
OH: Overhead
S/A: Single Arm
TTB: Toes to Bar
Dball: Deadball
Dbell: Dumbell(s)
5.5 style numbering indicates 5 reps per side
3131 tempo or similar indicates: 3 seconds down, 1 second hold, 3 seconds up and 1 second hold
Please ensure to be careful when taking on any training or workout regime. If you feel you are not up to taking on this workout, please give it a miss.
We are not liable for any injuries you may sustain if you choose to take this workout on, it is your choice and your responsibility to take any precautions necessary.
