EVOLVE BASE

Monday

WARM UP
1x10m band monster walk
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
3x10 Romanian Deadlift
WORKOUT
WUTH Deadlift
(10@30-35%, 5@55-60%, 2@80-85%, 1@90-95%)
5 Sets x 3 Reps @80% 1RM
Rest 2-3 minutes between sets
SUPPLEMENTAL
6x30/30 Row for max meters
Target:
Men - 1000m
Women - 875m

Tuesday

60 min easy pace cardiovascular activity
Row/ride/run/ski/swim

Wednesday 

WARM UP
2x Band Complex
(10x forward rotation - 10x backward rotation -
10x pull through forward - 10x pull through backward
 
SUPPLEMENTAL
2x30s DB Press /30s "rest" in overhead hold position
Rest 60s
2 rounds
 
WORKOUT
30min of:
Pull up or Ring row or Plank pull
Push up
Dip or Box Dip
Quality movements throughout this workout. Do not sacrifice quality for quantity
 
COOL DOWN
Stretch upper body

Thursday

60 min easy pace cardiovascular activity
Row/ride/run/ski/swim
 

Friday

WARM UP
5-10min easy pace Row/Ski/Bike
3x10 Squat
 
SUPPLEMENTAL
10x KB Swing
10x Goblet Squat
10x Clean/Squat/Press
3 rounds
(Practise some SkiErg/Row - get ready with some 10 stroke sprints)
 
WORKOUT
100m Ski/90s rest
10 rounds
 
Rest 5min
 
15 cal Airfit/90s rest
10 rounds
 
rest 5min
 
10x 100m Row/90s rest
10 rounds