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LEVEL 1
ATTENTION:
Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the
process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages
arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise
device. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use
this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in
injury.
IMPORTANT:
Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to
ensure their proper and safe use.
WARMUP:
DO
ALL
OF
THE
WARMUP
DRILLS
BEFORE
YOUR
WORKOUT.
PERFORM
YOUR
SET
OF
DRILLS
FOR
6
MINUTES.
SWITCH
SIDES
AT
HALFWAY
IF
IT
IS
A
ONE
SIDED
DRILL.
WHEN
YOU
FINISH
ALL
DRILLS,
THEN
WORKOUT.
COOLDOWN:
DO
ALL
OF
THE
COOLDOWN
DRILLS
AFTER
YOUR
WORKOUT.
PERFORM
YOUR
SET
OF
DRILLS
FOR
6
MINUTES.
SWITCH
SIDES
AT
HALFWAY
IF
IT
IS
A
ONE
SIDED
DRILL.
WHEN
YOU
FINISH
ALL
DRILLS,
YOURE
DONE
FOR
THE
DAY.
M O B I L I T Y DAY S :
DO
ALL
OF
THE
MOBILITY
DRILLS
3
TIMES
AS
YOUR
MOBILITY
DAY.
PERFORM
DRILLS
3
TIMES
FOR
18
UNINTERRUPTED
MINUTES.
SWITCH
SIDES
HALFWAY
IF
IT
IS
A
ONE
SIDED
DRILL.
C O M P E N S AT I O N DAY S :
PERFORM
THE
COMPENSATION
DRILLS
3
TIMES
FOR
18
UNINTERRUPTED
MINUTES
AS
YOUR
COMPENSATION
DAY.
SWITCH
SIDES
HALFWAY
IF
IT
IS
A
ONE
SIDED
DRILL.
CALENDAR SCORESHEET
Program
Level
Total Score
Heart Rate
Program
Qual
November
Alpha
Oscar
Bravo
Papa
Charlie
Quebec
Delta
Romeo
Echo
Sierra
Foxtrot
Tango
Golf
Uniform
Hotel
Victor
India
Whiskey
Juliet
Xray
Kilo
Yankee
Lima
Zulu
Mike
Qual
Level
Total Score
Heart Rate
TACFIT26 CALENDAR
No Intensity
Low Intensity
Moderate Intensity
High Intensity
Day 1
mobility
Day 2
Compensation
Day 3
Qual
Day 4
Qual
Day 5
mobility
Day 6
Compensation
Day 7
Alpha
Day 8
Alpha
Day 9
mobility
Day 10
Compensation
Day 11
Bravo
Day 12
Bravo
Day 13
mobility
Day 14
Compensation
Day 15
Charlie
Day 16
Charlie
Day 17
mobility
Day 18
Compensation
Day 19
Delta
Day 20
Delta
Day 21
mobility
Day 22
Compensation
Day 23
Echo
Day 24
Echo
Day 25
mobility
Day 26
Compensation
Day 26
Foxtrot
Day 28
Foxtrot
Day 29
mobility
Day 30
Compensation
Day 31
Golf
Day 32
Golf
Day 33
mobility
Day 34
Compensation
Day 35
Hotel
Day 36
Hotel
Day 37
mobility
Day 38
Compensation
Day 39
India
Day 40
India
Day 41
mobility
Day 42
Compensation
Day 43
Juliet
Day 44
Juliet
Day 45
mobility
Day 46
Compensation
Day 47
Kilo
Day 48
Kilo
Day 49
mobility
Day 50
Compensation
Day 51
Lima
Day 52
Lima
Day 53
mobility
Day 54
Compensation
Day 55
Mike
Day 56
Mike
Day 57
mobility
Day 58
Compensation
Day 59
November
Day 60
November
Day 61
mobility
Day 62
Compensation
Day 63
Oscar
Day 64
Oscar
Day 65
mobility
Day 66
Compensation
Day 67
Papa
Day 68
Papa
Day 69
mobility
Day 70
Compensation
Day 71
Quebec
Day 72
Quebec
Day 73
mobility
Day 74
Compensation
Day 75
Romeo
Day 76
Romeo
Day 77
mobility
Day 78
Compensation
Day 79
Sierra
Day 80
Sierra
Day 81
mobility
Day 82
Compensation
Day 83
Tango
Day 84
Tango
Day 85
mobility
Day 86
Compensation
Day 87
Uniform
Day 88
Uniform
Day 89
mobility
Day 90
Compensation
Day 91
Victor
Day 92
Victor
Day 93
mobility
Day 94
Compensation
Day 95
Whiskey
Day 96
Whiskey
Day 97
mobility
Day 98
Compensation
Day 99
Xray
Day 100
Xray
Day 101
mobility
Day 102
Compensation
Day 103
yankee
Day 104
yankee
Day 105
mobility
Day 106
Compensation
Day 107
zulu
Day 108
zulu
DAY 1 : Q U A L M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
knee circle
Mobility P15
backstroke
Mobility P04
hip hurdle
Mobility P11
hitchhiker
Mobility P12
gunslinger
Mobility P08
spinal rotation
Mobility P29
DAY 2 : Q U A L C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
pigeon
compensation P15
downward facing dog
compensation P06
forearm frog
compensation P12
drill bit hold
compensation P07
shoulder bridge
compensation P20
standing sidebend
compensation P26
DAY 3 : Q U A L
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
lunge Raise
Qual p05
knee ellipse
Qual p06
sit thru hip
Qual p05
pushup knee
Qual p08
Hollow Body
crunch
Qual p09
table lift
Qual p10
DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise
with 10 seconds of quick recovery. Write down your score for each set
in the SETS SCORED section above.
During the 1 minute recovery in between each exercise, take your heart
rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much at
the beginning, you MUST at least record and write down your heart
rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle
When you finish, with your final exercise and final heart rate and have it
recorded above then, its time to tally the totals. Add your lowest set of
each of the exercises together for your Score, and find the average
heart rate to check that over the entire program your average was
within the target. Do the same for Technique, Effort and Discomfort
averages.
Warmup
Cooldown
knee circle
Mobility P15
pigeon
compensation P15
backstroke
Mobility P04
downward facing
dog
compensation P06
hip hurdle
Mobility P11
forearm frog
compensation P12
hitchhiker
Mobility P12
gunslinger
Mobility P08
shoulder bridge
compensation P20
spinal rotation
Mobility P29
standing sidebend
compensation P26
DAY 4 : Q U A L
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
lunge Raise
Qual p05
knee ellipse
Qual p06
sit thru hip
Qual p05
pushup knee
Qual p08
Hollow Body
crunch
Qual p09
table lift
Qual p10
DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of exercise
with 10 seconds of quick recovery. Write down your score for each set
in the SETS SCORED section above.
During the 1 minute recovery in between each exercise, take your heart
rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much at
the beginning, you MUST at least record and write down your heart
rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle
When you finish, with your final exercise and final heart rate and have it
recorded above then, its time to tally the totals. Add your lowest set of
each of the exercises together for your Score, and find the average
heart rate to check that over the entire program your average was
within the target. Do the same for Technique, Effort and Discomfort
averages.
Warmup
Cooldown
knee circle
Mobility P15
pigeon
compensation P15
backstroke
Mobility P04
downward facing
dog
compensation P06
hip hurdle
Mobility P11
forearm frog
compensation P12
hitchhiker
Mobility P12
gunslinger
Mobility P08
shoulder bridge
compensation P20
spinal rotation
Mobility P29
standing sidebend
compensation P26
DAY 5 : A L P H A M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Hitchhiker
Mobility P12
Twisting Lunge
Mobility P32
Backstroke
Mobility P04
Knee to Chest Push Kick
Mobility P16
DAY 6 : A L P H A C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Seal
compensation P16
Twisted Lunge
compensation P29
downward facing dog
compensation P06
Upward Facing Dog
compensation P30
DAY 7 : A L P H A
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Clubbell Two
Handed Swipe
(15lbs)
Exercise p05
Ring/Strap
Double Row
Exercise p011
Jump-Up Pullup
Exercise p77
Box Step-Up
Exercise p24
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.
Warmup
Cooldown
Hitchhiker
Mobility P12
Seal
compensation P16
Twisting Lunge
Mobility P32
Twisted Lunge
compensation P29
Backstroke
Mobility P04
downward facing
dog
compensation P06
Knee to Chest
Push Kick
Mobility P16
Upward Facing
Dog
compensation P30
DAY 8 : A L P H A
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Clubbell Two
Handed Swipe
(15lbs)
Exercise p05
Ring/Strap
Double Row
Exercise p011
Jump-Up Pullup
Exercise p77
Box Step-Up
Exercise p24
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.
Warmup
Cooldown
Hitchhiker
Mobility P12
Seal
compensation P16
Twisting Lunge
Mobility P32
Twisted Lunge
compensation P29
Backstroke
Mobility P04
downward facing
dog
compensation P06
Knee to Chest
Push Kick
Mobility P16
Upward Facing
Dog
compensation P30
DAY 9 : B R AV O M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
DAY 1 0 : B R AV O C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Sleeping Warrior
Compensation p21
Locust
Compensation p14
King Dancer Basic
Compensation p13
Standing Backbend
Compensation p24
DAY 1 2 : B R AV O
4/1X4 WORKOUT
Date
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
kettlebell two
handed deadlift
Exercise p37
Parallette/box
Knee Press
Exercise p29
Leg Thread
Exercise p45
Clubbell Gama
cast (15lbs)
Exercise p06
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.
Warmup
Cooldown
Rolling
Shoulder
Blade
Mobility p23
Sleeping Warrior
Compensation
p21
Inside
Shoulder
Circle
Mobility p14
Locust
Compensation
p14
Leg Swing
Mobility p17
King Dancer
Basic
Compensation
p13
Prayer
Shoulder
Plyo
Mobility p20
Standing
Backbend
Compensation
p24
DAY 1 2 : B R AV O
4/1X4 WORKOUT
Date
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
kettlebell two
handed deadlift
Exercise p37
Parallette/box
Knee Press
Exercise p29
Leg Thread
Exercise p45
Clubbell Gama
cast (15lbs)
Exercise p06
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.
Warmup
Cooldown
Rolling
Shoulder
Blade
Mobility p23
Sleeping Warrior
Compensation
p21
Inside
Shoulder
Circle
Mobility p14
Locust
Compensation
p14
Leg Swing
Mobility p17
King Dancer
Basic
Compensation
p13
Prayer
Shoulder
Plyo
Mobility p20
Standing
Backbend
Compensation
p24
DAY 1 3 : C H A R L I E M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Hindu Push-up
Mobility p10
Sit-thru Stretch
Mobility p28
Side Shoulder Cast
Mobility p27
DAY 1 4 : C H A R L I E C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Upward Facing Dog
Compensation p30
Dying Warrior
Compensation p08
Camel
Compensation p04
DAY 1 5 : C H A R L I E
EMOTM WORKOUT
Date
220-AGE
Exercises
Clubbell Shoulder Park Squat (15lbs)
reps: 5 right / 5 left
Exercise p07
Quad Press Basic reps: 5
Exercise p49
Ring/Strap Knee Press reps: 5
Exercise p15
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Hindu Push-up
Mobility p10
Sit-thru Stretch
Mobility p28
Dying Warrior
Compensation p08
Camel
Compensation p04
DAY 1 6 : C H A R L I E
EMOTM WORKOUT
Date
220-AGE
Exercises
Clubbell Shoulder Park Squat (15lbs)
reps: 5 right / 5 left
Exercise p07
Quad Press Basic reps: 5
Exercise p49
Ring/Strap Knee Press reps: 5
Exercise p15
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Hindu Push-up
Mobility p10
Sit-thru Stretch
Mobility p28
Dying Warrior
Compensation p08
Camel
Compensation p04
DAY 1 7 : D E LTA M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
DAY 1 8 : D E LTA C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Shin Lunge
Compensation p19
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31
Seated Spinal Twist
Compensation p17
DAY 1 9 : D E LTA
AMRAP WORKOUT
Date
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Shin Lunge
Compensation p19
Hollow Body
Crunch
Mobility p13
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31
Windshield Wiper
Mobility p33
DAY 2 0 : D E LTA
AMRAP WORKOUT
Date
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Shin Lunge
Compensation p19
Hollow Body
Crunch
Mobility p13
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31
Windshield Wiper
Mobility p33
DAY 2 1 : E C H O M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Lifting Camel
Mobility p18
Shirt Ripping
Mobility p25
Twisting Lunge
Mobility p32
Prayer Shoulder Plyo
Mobility p20
Leg Swing
Mobility p17
DAY 2 2 : E C H O C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Standing Forward Fold
Compensation p25
Floor Bow Pull
Compensation p09
Twisted Lunge
Compensation p29
Standing Backbend
Compensation p24
King Dancer Basic
Compensation p13
DAY 2 3 : E C H O
[90/30X5]2 WORKOUT
Date
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
Squat
Exercise p82
DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on your mobility
day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be trying to score
as close to the same, if not more repetitions on Flight 2 as on Flight 1 because
you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of
quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and
write it down under as your Repetitions (Under Flight 1 or Flight 2), then your
Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the
beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded
above, then perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from the exercises
between Flight 1 and 2 for your Score, and find the average heart rate (add the 10
total heart rates, then divide by 10) to check that over the entire program your
average was within the target. Do the same for Technique, Effort and Discomfort
averages.
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Warmup
Cooldown
Lifting Camel
Mobility p18
Standing Forward
Fold
Compensation p25
Shirt Ripping
Mobility p25
Twisting Lunge
Mobility p32
Prayer
Shoulder Plyo
Mobility p20
Standing
Backbend
Compensation p24
Leg Swing
Mobility p17
DAY 2 4 : E C H O
[90/30X5]2 WORKOUT
Date
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
Squat
Exercise p82
DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on your mobility
day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be trying to score
as close to the same, if not more repetitions on Flight 2 as on Flight 1 because
you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30 seconds of
quick recovery.
During the 30 seconds recovery in between each exercise, take your heart rate, and
write it down under as your Repetitions (Under Flight 1 or Flight 2), then your
Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the
beginning, you MUST at least record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it recorded
above, then perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from the exercises
between Flight 1 and 2 for your Score, and find the average heart rate (add the 10
total heart rates, then divide by 10) to check that over the entire program your
average was within the target. Do the same for Technique, Effort and Discomfort
averages.
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Warmup
Cooldown
Lifting Camel
Mobility p18
Standing Forward
Fold
Compensation p25
Shirt Ripping
Mobility p25
Twisting Lunge
Mobility p32
Prayer
Shoulder Plyo
Mobility p20
Standing
Backbend
Compensation p24
Leg Swing
Mobility p17
DAY 2 5 : F O X T R O T M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Backstroke
Mobility p04
Handcuff
Mobility p09
Knee to Chest Push Kick
Mobility p16
Windshield Wiper
Mobility p33
DAY 2 6 : F O X T R O T C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Downward Facing Dog
Compensation p06
Clasped Hand Forward Fold
Compensation p05
Upward Facing Dog
Compensation p30
Triangle
Compensation p28
DAY 2 7 : F O X T R O T
AFAP/T WORKOUT
Date
220-AGE
Exercises
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Backstroke
Mobility p04
Downward Facing
Dog
Compensation p06
Handcuff
Mobility p09
Clasped Hand
Forward Fold
Compensation p05
Knee to Chest
Push Kick
Mobility p16
Windshield Wiper
Mobility p33
Triangle
Compensation p28
DAY 2 8 : F O X T R O T
AFAP/T WORKOUT
Date
220-AGE
Exercises
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Backstroke
Mobility p04
Downward Facing
Dog
Compensation p06
Handcuff
Mobility p09
Clasped Hand
Forward Fold
Compensation p05
Knee to Chest
Push Kick
Mobility p16
Windshield Wiper
Mobility p33
Triangle
Compensation p28
DAY 2 9 : G O L F M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Windshield Wiper
Mobility p33
Tripod Overhead
Mobility p31
hollow Body Crunch
Mobility p13
Sit-Thru Stretch
Mobility p28
DAY 3 0 : G O L F C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Seated Spinal Twist
Compensation p17
Shin Dancer Bridge
Compensation p18
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08
DAY 3 1 : G O L F
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Kettlebell Figure
Eight (8kgs)
Exercise p41
Ring/Strap Knee
to Chest
Exercise p19
Spinal Rock Basic
Exercise p53
Quad Press Basic
Exercise p49
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of
exercise with 10 seconds of quick recovery. Write down your score
for each set in the SETS SCORED section above.
During the 1 minute recovery in between each exercise, take your
heart rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much
at the beginning, you MUST at least record and write down your
heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle
When you finish, with your final exercise and final heart rate and
have it recorded above then, its time to tally the totals. Add your
lowest set of each of the exercises together for your Score, and
find the average heart rate to check that over the entire program
your average was within the target. Do the same for Technique,
Effort and Discomfort averages.
Warmup
Cooldown
Windshield Wiper
Mobility p33
Tripod Overhead
Mobility p31
hollow Body
Crunch
Mobility p13
Shoulder Bridge
Compensation p20
Sit-Thru Stretch
Mobility p28
Dying Warrior
Compensation p08
DAY 3 2 : G O L F
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Kettlebell Figure
Eight (8kgs)
Exercise p41
Ring/Strap Knee
to Chest
Exercise p19
Spinal Rock Basic
Exercise p53
Quad Press Basic
Exercise p49
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds of
exercise with 10 seconds of quick recovery. Write down your score
for each set in the SETS SCORED section above.
During the 1 minute recovery in between each exercise, take your
heart rate, and write it down under HEART RATE as well as your
Technique, Effort and Discomfort level. If you cannot do that much
at the beginning, you MUST at least record and write down your
heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle
When you finish, with your final exercise and final heart rate and
have it recorded above then, its time to tally the totals. Add your
lowest set of each of the exercises together for your Score, and
find the average heart rate to check that over the entire program
your average was within the target. Do the same for Technique,
Effort and Discomfort averages.
Warmup
Cooldown
Windshield Wiper
Mobility p33
Tripod Overhead
Mobility p31
hollow Body
Crunch
Mobility p13
Shoulder Bridge
Compensation p20
Sit-Thru Stretch
Mobility p28
Dying Warrior
Compensation p08
DAY 3 3 : H O T E L M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Twisting Lunge
Mobility p32
Hindu Push-up
Mobility p10
Leg Swing
Mobility p17
DAY 3 4 : H O T E L C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
pigeon
compensation P15
Twisted Lunge
Compensation p29
Upward Facing Dog
Compensation p30
King Dancer Basic
Compensation p13
DAY 3 5 : H O T E L
4/1X4 WORKOUT
Date
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take your
heart rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot do that
much at the beginning, you MUST at least record and write down
your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.
Warm-Up
Cooldown
Folding
Shinbox Twist
Mobility p06
pigeon
compensation P15
Twisting Lunge
Mobility p32
Twisted Lunge
Compensation p29
Hindu Push-up
Mobility p10
Upward Facing
Dog
Compensation p30
Leg Swing
Mobility p17
DAY 3 6 : H O T E L
4/1X4 WORKOUT
Date
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take your
heart rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot do that
much at the beginning, you MUST at least record and write down
your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.
Warm-Up
Cooldown
Folding
Shinbox Twist
Mobility p06
pigeon
compensation P15
Twisting Lunge
Mobility p32
Twisted Lunge
Compensation p29
Hindu Push-up
Mobility p10
Upward Facing
Dog
Compensation p30
Leg Swing
Mobility p17
DAY 3 7 : I N D I A M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Shinbox Switch
Mobility p24
Shirt Ripping
Mobility p25
Backstroke
Mobility p04
DAY 3 8 : I N D I A C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Sphinx
Compensation p22
Floor Bow Pull
Compensation p09
Downward Facing Dog
Compensation p06
DAY 3 9 : I N D I A
EMOTM WORKOUT
Date
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Shinbox Switch
Mobility p24
Sphinx
Compensation p22
Shirt Ripping
Mobility p25
Backstroke
Mobility p04
DAY 4 0 : I N D I A
EMOTM WORKOUT
Date
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Shinbox Switch
Mobility p24
Sphinx
Compensation p22
Shirt Ripping
Mobility p25
Backstroke
Mobility p04
DAY 4 1 : J U L I E T M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Shinbox Switch
Mobility p24
DAY 4 2 : J U L I E T C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Sphinx
Compensation p22
Shoulder Bridge
Compensation p20
Camel
Compensation p04
Dying Warrior
Compensation p08
DAY 4 3 : J U L I E T
AMRAP WORKOUT
Date
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Shinbox Switch
Mobility p24
Sphinx
Compensation p22
Hollow Body
Crunch
Mobility p13
Shoulder Bridge
Compensation p20
Side Shoulder
Cast
Mobility p27
Camel
Compensation p04
Sit-Thru Stretch
Mobility p28
Dying Warrior
Compensation p08
DAY 4 4 : J U L I E T
AMRAP WORKOUT
Date
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Shinbox Switch
Mobility p24
Sphinx
Compensation p22
Hollow Body
Crunch
Mobility p13
Shoulder Bridge
Compensation p20
Side Shoulder
Cast
Mobility p27
Camel
Compensation p04
Sit-Thru Stretch
Mobility p28
Dying Warrior
Compensation p08
DAY 4 5 : K I L O M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Lifting Table
Mobility p19
Windshield Wiper
Mobility p33
Floor Hip Worm
Mobility p05
Inside Shoulder Circle
Mobility p14
Folding Shinbox Twist
Mobility p06
DAY 4 6 : K I L O C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Standing Backbend Clasped
Hand
Compensation p23
Triangle
Compensation p28
Flying Locust
Compensation p11
Locust
Compensation p14
Pigeon
Compensation p15
DAY 4 7 : K I L O
[90/30X5]2 WORKOUT
Date
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be
trying to score as close to the same, if not more repetitions on Flight 2
as on Flight 1 because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30
seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your
heart rate, and write it down under as your Repetitions (Under Flight 1
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you MUST at least
record and write down your repetitions and heart rate.
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Warmup
Cooldown
Lifting Table
Mobility p19
Standing
Backbend Clasped
Hand
Compensation p23
Windshield
Wiper
Mobility p33
Floor Hip
Worm
Mobility p05
When you finish, with your final exercise and final heart rate and have it
recorded above, then perform 1 round of the cool-down which you will
perform on your compensation of this cycle.
Inside
Shoulder
Circle
Mobility p14
Then, its time to tally the totals. Add your lowest of the attempts from
the exercises between Flight 1 and 2 for your Score, and find the
average heart rate (add the 10 total heart rates, then divide by 10) to
check that over the entire program your average was within the target.
Do the same for Technique, Effort and Discomfort averages.
Folding
Shinbox Twist
Mobility p06
Triangle
Compensation p28
Flying Locust
Compensation p11
Locust
Compensation p14
Pigeon
Compensation p15
DAY 4 8 : K I L O
[90/30X5]2 WORKOUT
Date
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be
trying to score as close to the same, if not more repetitions on Flight 2
as on Flight 1 because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30
seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your
heart rate, and write it down under as your Repetitions (Under Flight 1
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you MUST at least
record and write down your repetitions and heart rate.
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Warmup
Cooldown
Lifting Table
Mobility p19
Standing
Backbend Clasped
Hand
Compensation p23
Windshield
Wiper
Mobility p33
Floor Hip
Worm
Mobility p05
When you finish, with your final exercise and final heart rate and have it
recorded above, then perform 1 round of the cool-down which you will
perform on your compensation of this cycle.
Inside
Shoulder
Circle
Mobility p14
Then, its time to tally the totals. Add your lowest of the attempts from
the exercises between Flight 1 and 2 for your Score, and find the
average heart rate (add the 10 total heart rates, then divide by 10) to
check that over the entire program your average was within the target.
Do the same for Technique, Effort and Discomfort averages.
Folding
Shinbox Twist
Mobility p06
Triangle
Compensation p28
Flying Locust
Compensation p11
Locust
Compensation p14
Pigeon
Compensation p15
DAY 4 9 : L I M A M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Lifting Camel
Mobility p18
Hitchhiker
Mobility p12
DAY 5 0 : L I M A C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Wind Removing
Compensation p31
Standing Forward Fold
Compensation p25
Seal
Compensation p16
DAY 5 1 : L I M A
AFAP/T WORKOUT
Date
220-AGE
Exercises
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Wind Removing
Compensation p31
Lifting Camel
Mobility p18
Standing Forward
Fold
Compensation p25
Hitchhiker
Mobility p12
Seal
Compensation p16
DAY 5 2 : L I M A
AFAP/T WORKOUT
Date
220-AGE
Exercises
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Wind Removing
Compensation p31
Lifting Camel
Mobility p18
Standing Forward
Fold
Compensation p25
Hitchhiker
Mobility p12
Seal
Compensation p16
DAY 5 3 : M I K E M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Lifting Camel
Mobility p18
Twisting Lunge
Mobility p32
Backstroke
Mobility p04
DAY 5 4 : M I K E C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Upward Facing Dog
Compensation p30
Standing Forward Fold
Compensation p25
Twisted Lunge
Compensation p29
Downward Facing Dog
Compensation p06
DAY 5 5 : M I K E
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Box Step-Up
Exercise p24
Medicine Ball Neck
Squat
Exercise p82
Ring/Strap Double
Row
Exercise p11
Jump-up Pullup
Exercise p77
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.
Warmup
Cooldown
Knee to chest
Push Kick
Mobility p16
Upward Facing
Dog
Compensation p30
Lifting Camel
Mobility p18
Standing Forward
Fold
Compensation p25
Twisting Lunge
Mobility p32
Twisted Lunge
Compensation p29
Backstroke
Mobility p04
Downward Facing
Dog
Compensation p06
DAY 5 6 : M I K E
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Box Step-Up
Exercise p24
Medicine Ball Neck
Squat
Exercise p82
Ring/Strap Double
Row
Exercise p11
Jump-up Pullup
Exercise p77
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.
Warmup
Cooldown
Knee to chest
Push Kick
Mobility p16
Upward Facing
Dog
Compensation p30
Lifting Camel
Mobility p18
Standing Forward
Fold
Compensation p25
Twisting Lunge
Mobility p32
Twisted Lunge
Compensation p29
Backstroke
Mobility p04
Downward Facing
Dog
Compensation p06
DAY 5 7 : N O V E M B E R M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Lifting Camel
Mobility p18
DAY 5 8 : N O V E M B E R C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Standing Forward Fold
Compensation p25
Locust
Compensation p14
Triangle
Compensation p28
Clasped Hand Forward Fold
Compensation p05
DAY 5 9 : N O V E M B E R
4/1X4 WORKOUT
Date
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.
Warmup
Cooldown
Lifting Camel
Mobility p18
Standing
Forward Fold
Compensation
p25
Inside
Shoulder
Circle
Mobility p14
Windshield
Wiper
Mobility p33
Handcuff
Mobility p09
Locust
Compensation
p14
Triangle
Compensation
p28
Clasped Hand
Forward Fold
Compensation
p05
DAY 6 0 : N O V E M B E R
4/1X4 WORKOUT
Date
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.
Warmup
Cooldown
Lifting Camel
Mobility p18
Standing
Forward Fold
Compensation
p25
Inside
Shoulder
Circle
Mobility p14
Windshield
Wiper
Mobility p33
Handcuff
Mobility p09
Locust
Compensation
p14
Triangle
Compensation
p28
Clasped Hand
Forward Fold
Compensation
p05
DAY 6 1 : O S C A R M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Tripod Overhead
Mobility p31
Lifting Table
Mobility p19
DAY 6 2 : O S C A R C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Three Leg Down Dog
Compensation p27
Shin Dancer Bridge
Compensation p18
Standing Backbend Clasped
Hand
Compensation p23
DAY 6 3 : O S C A R
EMOTM WORKOUT
Date
220-AGE
Exercises
Clubbell Two-Hand Head Cast (15lbs)
reps: 5
Exercise p09
Ring/Strap Knee to Chest reps: 5
Exercise p19
Kettlebell Two-Handed Swing (8kgs)
reps: 5
Exercise p43
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Prone Shoulder
Circle
Mobility p21
Tripod Overhead
Mobility p31
Lifting Table
Mobility p19
DAY 6 4 : O S C A R
EMOTM WORKOUT
Date
220-AGE
Exercises
Clubbell Two-Hand Head Cast (15lbs)
reps: 5
Exercise p09
Ring/Strap Knee to Chest reps: 5
Exercise p19
Kettlebell Two-Handed Swing (8kgs)
reps: 5
Exercise p43
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Prone Shoulder
Circle
Mobility p21
Tripod Overhead
Mobility p31
Lifting Table
Mobility p19
DAY 6 5 : PA PA M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Lifting Table
Mobility p19
Shoulder Screw
Mobility p26
Prayer Shoulder Plyo
Mobility p20
Shirt Ripping
Mobility p25
DAY 6 6 : PA PA C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Standing Backbend Clasped
Hand
Compensation p23
Floor Scorpion
Compensation p10
Standing Backbend
Compensation p24
Floor Bow Pull
Compensation p09
DAY 6 7 : PA PA
AMRAP WORKOUT
Date
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Lifting Table
Mobility p19
Standing Backbend
Clasped Hand
Compensation p23
Shoulder Screw
Mobility p26
Prayer Shoulder
Plyo
Mobility p20
Shirt Ripping
Mobility p25
Floor Scorpion
Compensation p10
Standing Backbend
Compensation p24
Floor Bow Pull
Compensation p09
DAY 6 8 : PA PA
AMRAP WORKOUT
Date
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Lifting Table
Mobility p19
Standing Backbend
Clasped Hand
Compensation p23
Shoulder Screw
Mobility p26
Prayer Shoulder
Plyo
Mobility p20
Shirt Ripping
Mobility p25
Floor Scorpion
Compensation p10
Standing Backbend
Compensation p24
Floor Bow Pull
Compensation p09
DAY 6 9 : Q U E B E C M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
DAY 7 0 : Q U E B E C C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Pigeon
Compensation p15
Camel
Compensation p04
Upward Facing Dog
Compensation p30
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08
DAY 7 1 : Q U E B E C
[90/30X5]2 WORKOUT
Date
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be
trying to score as close to the same, if not more repetitions on Flight 2
as on Flight 1 because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30
seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your
heart rate, and write it down under as your Repetitions (Under Flight 1
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you MUST at least
record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it
recorded above, then perform 1 round of the cool-down which you will
perform on your compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from
the exercises between Flight 1 and 2 for your Score, and find the
average heart rate (add the 10 total heart rates, then divide by 10) to
check that over the entire program your average was within the target.
Do the same for Technique, Effort and Discomfort averages.
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Warmup
Cooldown
Folding
Shinbox Twist
Mobility p06
Pigeon
Compensation p15
Side Shoulder
Cast
Mobility p27
Hindu Push-up
Mobility p10
Hollow Body
Crunch
Mobility p13
Sit-Thru
Stretch
Mobility p28
Camel
Compensation p04
Upward Facing
Dog
Compensation p30
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08
DAY 7 2 : Q U E B E C
[90/30X5]2 WORKOUT
Date
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
DIRECTIONS:
Perform 1 round of the warm-up which you have already performed on
your mobility day of this cycle.
You will perform the above circuit TWICE, in two flights. You will be
trying to score as close to the same, if not more repetitions on Flight 2
as on Flight 1 because you only get to keep the lower scored attempt.
Perform one continuous round of 90 seconds of one exercise, with 30
seconds of quick recovery.
During the 30 seconds recovery in between each exercise, take your
heart rate, and write it down under as your Repetitions (Under Flight 1
or Flight 2), then your Heart Rate, Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you MUST at least
record and write down your repetitions and heart rate.
When you finish, with your final exercise and final heart rate and have it
recorded above, then perform 1 round of the cool-down which you will
perform on your compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from
the exercises between Flight 1 and 2 for your Score, and find the
average heart rate (add the 10 total heart rates, then divide by 10) to
check that over the entire program your average was within the target.
Do the same for Technique, Effort and Discomfort averages.
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Warmup
Cooldown
Folding
Shinbox Twist
Mobility p06
Pigeon
Compensation p15
Side Shoulder
Cast
Mobility p27
Hindu Push-up
Mobility p10
Hollow Body
Crunch
Mobility p13
Sit-Thru
Stretch
Mobility p28
Camel
Compensation p04
Upward Facing
Dog
Compensation p30
Shoulder Bridge
Compensation p20
Dying Warrior
Compensation p08
DAY 7 3 : R O M E O M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Twisting Lunge
Mobility p32
Shinbox Switch
Mobility p24
Rolling Shoulder Blade
Mobility p23
Backstroke
Mobility p04
DAY 7 4 : R O M E O C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Twisted Lunge
Compensation p29
Sphinx
Compensation p22
Sleeping Warrior
Compensation p21
Downward Facing Dog
Compensation p06
DAY 7 5 : R O M E O
AFAP/T WORKOUT
Date
220-AGE
Exercises
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Twisting Lunge
Mobility p32
Twisted Lunge
Compensation p29
Shinbox Switch
Mobility p24
Sphinx
Compensation p22
Rolling
Shoulder Blade
Mobility p23
Backstroke
Mobility p04
Sleeping Warrior
Compensation p21
Downward Facing
Dog
Compensation p06
DAY 7 6 : R O M E O
AFAP/T WORKOUT
Date
220-AGE
Exercises
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Twisting Lunge
Mobility p32
Twisted Lunge
Compensation p29
Shinbox Switch
Mobility p24
Sphinx
Compensation p22
Rolling
Shoulder Blade
Mobility p23
Backstroke
Mobility p04
Sleeping Warrior
Compensation p21
Downward Facing
Dog
Compensation p06
DAY 7 7 : S I E R R A M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Shoulder Screw
Mobility p26
Hollow Body Crunch
Mobility p13
Frog Leg Swim
Mobility p07
DAY 7 8 : S I E R R A C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Shin Lunge
Compensation p19
Floor Scorpion
Compensation p10
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31
DAY 7 9 : S I E R R A
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Front Lunge
Exercise p72
Parallette/Box
Knee Press
Exercise p29
Spinal Rock Basic
Exercise p53
Mountain Climber
Exercise p57
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.
Warmup
Cooldown
Rocking shin
Lunge
Mobility p22
Shin Lunge
Compensation p19
Shoulder Screw
Mobility p26
Hollow Body
Crunch
Mobility p13
Frog Leg Swim
Mobility p07
Floor Scorpion
Compensation p10
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31
DAY 8 0 : S I E R R A
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Front Lunge
Exercise p72
Parallette/Box
Knee Press
Exercise p29
Spinal Rock Basic
Exercise p53
Mountain Climber
Exercise p57
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.
Warmup
Cooldown
Rocking shin
Lunge
Mobility p22
Shin Lunge
Compensation p19
Shoulder Screw
Mobility p26
Hollow Body
Crunch
Mobility p13
Frog Leg Swim
Mobility p07
Floor Scorpion
Compensation p10
Shoulder Bridge
Compensation p20
Wind Removing
Compensation p31
DAY 8 1 : TA N G O M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Tripod Overhead
Mobility p31
Floor Hip Worm
Mobility p05
Leg Swing
Mobility p17
DAY 8 2 : TA N G O C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Standing Backbend
Compensation p24
Shin Dancer Bridge
Compensation p18
Flying Locust
Compensation p11
King Dancer Basic
Compensation p13
DAY 8 3 : TA N G O
4/1X4 WORKOUT
Date
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Clubbell Gama
Cast (15lbs)
Exercise p06
Ring/Strap Knee
to chest
Exercise p19
Sandbag Deadlift
Exercise p87
Leg Thread
Exercise p45
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.
Warmup
Cooldown
Prayer
Shoulder
Plyo
Mobility p20
Standing
Backbend
Compensation
p24
Tripod
Overhead
Mobility p31
Shin Dancer
Bridge
Compensation
p18
Floor Hip
Worm
Mobility p05
Leg Swing
Mobility p17
Flying Locust
Compensation
p11
King Dancer
Basic
Compensation
p13
DAY 8 4 : TA N G O
4/1X4 WORKOUT
Date
220-AGE
Exercises
Repetitions Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Clubbell Gama
Cast (15lbs)
Exercise p06
Ring/Strap Knee
to chest
Exercise p19
Sandbag Deadlift
Exercise p87
Leg Thread
Exercise p45
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one continuous four-minute round of each
exercise. Go as slow as you can continue without taking any
pauses, without stopping in between repetitions, and with very
good technique. Write down your score for each set of your total
repetitions in the REPETITIONS SCORED section above.
During the 1 minute recovery in between each exercise, take
your heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you cannot do
that much at the beginning, you MUST at least record and write
down your heart rate.
When you finish, with your final exercise and final heart rate and
have it recorded above, then perform 1 round of the cool-down
which you will perform on your compensation of this cycle..
Then, its time to tally the totals. Add your four numbers from
Repetitions Scores, and divide by 4 to get your Score, and find
the average heart rate to check that over the entire program your
average was within the target. Do the same for Technique, Effort
and Discomfort averages.
Warmup
Cooldown
Prayer
Shoulder
Plyo
Mobility p20
Standing
Backbend
Compensation
p24
Tripod
Overhead
Mobility p31
Shin Dancer
Bridge
Compensation
p18
Floor Hip
Worm
Mobility p05
Leg Swing
Mobility p17
Flying Locust
Compensation
p11
King Dancer
Basic
Compensation
p13
DAY 8 5 : U N I F O R M M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Shinbox Switch
Mobility p24
DAY 8 6 : U N I F O R M C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Sphinx
Compensation p22
Locust
Compensation p14
Upward Facing Dog
Compensation p30
DAY 8 7 : U N I F O R M
EMOTM WORKOUT
Date
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Shinbox Switch
Mobility p24
Sphinx
Compensation p22
Inside Shoulder
Circle
Mobility p14
Locust
Compensation p14
Hindu Push-up
Mobility p10
DAY 8 8 : U N I F O R M
EMOTM WORKOUT
Date
220-AGE
Exercises
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform one circuit (all of the repetitions of all the
exercise) in less than one minute; give yourself one point in
the ROUND box of the minute you successfully
completed (1-20). If you dont complete them in less than
one minute, start over at the beginning of the following
minute; and leave that ROUND box blank, as you do not
get a point for not completing it.
When you finish, with your final round (20), then take your
heart rate, and write it down under HEART RATE as well
as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least
record and write down your heart rate.
Perform 1 round of the cool-down which you will perform
on your compensation of this cycle.
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique
(maximum 20).
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Shinbox Switch
Mobility p24
Sphinx
Compensation p22
Inside Shoulder
Circle
Mobility p14
Locust
Compensation p14
Hindu Push-up
Mobility p10
DAY 8 9 : V I C T O R M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Lifting Table
Mobility p19
DAY 9 0 : V I C T O R C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Standing Backbend Clasped
Hand
Compensation p23
Three Leg Down Dog
Compensation p27
Shin Lunge
Compensation p19
DAY 9 1 : V I C T O R
AMRAP WORKOUT
Date
220-AGE
Exercises
Kettlebell Two Handed Swing (8kgs)
reps: 8
Exercise p43
Clubbell Two-Handed Head Cast (15lbs)
reps: 13
Exercise p09
Front Lunge reps: 21
Exercise p72
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Lifting Table
Mobility p19
Standing Backbend
Clasped Hand
Compensation p23
Prone Shoulder
Circle
Mobility p21
Rocking Shin Lunge
Mobility p22
DAY 9 2 : V I C T O R
AMRAP WORKOUT
Date
220-AGE
Exercises
Kettlebell Two Handed Swing (8kgs)
reps: 8
Exercise p43
Clubbell Two-Handed Head Cast (15lbs)
reps: 13
Exercise p09
Front Lunge reps: 21
Exercise p72
Round 1
Round 6
Round 11
Round 16
Round 2
Round 7
Round 12
Round 17
Round 3
Round 8
Round 13
Round 18
Round 4
Round 9
Round 14
Round 19
Round 5
Round 10
Round 15
Round 20
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the exercises in circuit-style completing all of
the repetitions of all of the exercises for one ROUND
point. Complete as many rounds as possible in twenty
minutes. Go as slow as you can continue without taking
any pauses, without stopping in between repetitions, and
with very good technique.
When you finish all twenty minutes, then take your heart
rate, and write it down under HEART RATE as well as
your Technique, Effort and Discomfort level. If you cannot
do that much at the beginning, you MUST at least record
and write down your heart rate.
Perform 1 round of the 6 minute cool-down you performed
on your Low Intensity Day for this cycle (using the
compensation drills for this workout.)
Then, its time to tally the totals. Add your points for all of
the rounds you completed with very good technique. Only
20 possible round points are listed on this sheet, but as it
takes a minimum of approximately 90 seconds to complete
a round with good form, this form will suffice your needs.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Lifting Table
Mobility p19
Standing Backbend
Clasped Hand
Compensation p23
Prone Shoulder
Circle
Mobility p21
Rocking Shin Lunge
Mobility p22
DAY 9 3 : W H I S K E Y M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Windshield Wiper
Mobility p33
Lifting Camel
Mobility p18
Shoulder Screw
Mobility p26
Twisting Lunge
Mobility p32
Folding Shinbox Twist
Mobility p06
DAY 9 4 : W H I S K E Y C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Seated Spinal Twist
Compensation p17
Standing Forward Fold
Compensation p25
Floor Scorpion
Compensation p10
Twisted Lunge
Compensation p29
Pigeon
Compensation p15
DAY 9 5 : W H I S K E Y
[90/30X5]2 WORKOUT
Date
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
Kettlebell Figure
Eight (8kgs)
Exercise p41
Medicine Ball Neck
Squat
Exercise p82
Parallette/Box Knee
Press
Exercise p29
Ring/Strap double
row
Exercise p11
One Leg Squat High
Box
Exercise p64
DIRECTIONS:
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Warmup
Cooldown
You will perform the above circuit TWICE, in two flights. You will be trying to
score as close to the same, if not more repetitions on Flight 2 as on Flight 1
because you only get to keep the lower scored attempt.
Windshield
Wiper
Mobility p33
Seated Spinal
Twist
Compensation p17
Lifting Camel
Mobility p18
Standing Forward
Fold
Compensation p25
During the 30 seconds recovery in between each exercise, take your heart rate,
and write it down under as your Repetitions (Under Flight 1 or Flight 2), then
your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that
much at the beginning, you MUST at least record and write down your
repetitions and heart rate.
Shoulder
Screw
Mobility p26
Floor Scorpion
Compensation p10
Perform 1 round of the warm-up which you have already performed on your
mobility day of this cycle.
When you finish, with your final exercise and final heart rate and have it recorded
above, then perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from the
exercises between Flight 1 and 2 for your Score, and find the average heart rate
(add the 10 total heart rates, then divide by 10) to check that over the entire
program your average was within the target. Do the same for Technique, Effort
and Discomfort averages.
Twisting Lunge
Mobility p32
Folding
Shinbox Twist
Mobility p06
Twisted Lunge
Compensation p29
Pigeon
Compensation p15
DAY 9 6 : W H I S K E Y
[90/30X5]2 WORKOUT
Date
220-AGE
Exercises
Flight 1
Flight 2
Heart Rate
Technique
Effort
Discomfort
Kettlebell Figure
Eight (8kgs)
Exercise p41
Medicine Ball Neck
Squat
Exercise p82
Parallette/Box Knee
Press
Exercise p29
Ring/Strap double
row
Exercise p11
One Leg Squat High
Box
Exercise p64
DIRECTIONS:
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
Warmup
Cooldown
You will perform the above circuit TWICE, in two flights. You will be trying to
score as close to the same, if not more repetitions on Flight 2 as on Flight 1
because you only get to keep the lower scored attempt.
Windshield
Wiper
Mobility p33
Seated Spinal
Twist
Compensation p17
Lifting Camel
Mobility p18
Standing Forward
Fold
Compensation p25
During the 30 seconds recovery in between each exercise, take your heart rate,
and write it down under as your Repetitions (Under Flight 1 or Flight 2), then
your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that
much at the beginning, you MUST at least record and write down your repetitions
and heart rate.
Shoulder
Screw
Mobility p26
Floor Scorpion
Compensation p10
Twisting Lunge
Mobility p32
Twisted Lunge
Compensation p29
Perform 1 round of the warm-up which you have already performed on your
mobility day of this cycle.
When you finish, with your final exercise and final heart rate and have it recorded
above, then perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Then, its time to tally the totals. Add your lowest of the attempts from the
exercises between Flight 1 and 2 for your Score, and find the average heart rate
(add the 10 total heart rates, then divide by 10) to check that over the entire
program your average was within the target. Do the same for Technique, Effort and
Discomfort averages.
Folding
Shinbox Twist
Mobility p06
Pigeon
Compensation p15
DAY 9 7 : X R AY M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
DAY 9 8 : X R AY C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Upward Facing Dog
Compensation p30
Locust
Compensation p14
Shin Dancer Bridge
Compensation p18
Clasped Hand Forward Fold
Compensation p05
DAY 9 9 : X R AY
AFAP/T WORKOUT
Date
220-AGE
Exercises
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Knee to Chest
Push Kick
Mobility p16
Inside Shoulder
Circle
Mobility p14
Tripod Overhead
Mobility p31
Handcuff
Mobility p09
Locust
Compensation p14
Shin Dancer Bridge
Compensation p18
Clasped Hand
Forward Fold
Compensation p05
DAY 1 0 0 : X R AY
AFAP/T WORKOUT
Date
220-AGE
Exercises
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Knee to Chest
Push Kick
Mobility p16
Inside Shoulder
Circle
Mobility p14
Tripod Overhead
Mobility p31
Handcuff
Mobility p09
Locust
Compensation p14
Shin Dancer Bridge
Compensation p18
Clasped Hand
Forward Fold
Compensation p05
DAY 1 0 1 : YA N K E E M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
DAY 1 0 2 : YA N K E E C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Three Leg Down Dog
Compensation p27
Flying Locust
Compensation p11
Clasped Hand Forward Fold
Compensation p05
Wind removing
Compensation p31
DAY 1 0 3 : YA N K E E
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.
Warmup
Cooldown
Prone Shoulder
Circle
Mobility p21
Flying Locust
Compensation p11
Handcuff
Mobility p09
Clasped Hand
Forward Fold
Compensation p05
Wind removing
Compensation p31
DAY 1 0 4 : YA N K E E
20/10X8+60 WORKOUT
Date
220-AGE
Exercises
Sets Scored
Heart Rate
Technique
Effort
Discomfort
Average
Heart Rate
Average
Technique
Average
Effort
Average
Discomfort
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform 8 sets in a row of an exercise: 20 seconds
of exercise with 10 seconds of quick recovery. Write
down your score for each set in the SETS SCORED
section above.
During the 1 minute recovery in between each exercise,
take your heart rate, and write it down under HEART
RATE as well as your Technique, Effort and Discomfort
level. If you cannot do that much at the beginning, you
MUST at least record and write down your heart rate.
Perform 1 round of the cool-down which you will
perform on your compensation of this cycle
When you finish, with your final exercise and final heart
rate and have it recorded above then, its time to tally the
totals. Add your lowest set of each of the exercises
together for your Score, and find the average heart rate
to check that over the entire program your average was
within the target. Do the same for Technique, Effort and
Discomfort averages.
Warmup
Cooldown
Prone Shoulder
Circle
Mobility p21
Flying Locust
Compensation p11
Handcuff
Mobility p09
Clasped Hand
Forward Fold
Compensation p05
Wind removing
Compensation p31
DAY 1 0 5 : Z U L U M O B I L I T Y
Date
220-AGE
No Intensity Mobility
Target Heart Rate 0-40% Maximum
DIRECTIONS:
As this is a recovery day, do not exceed 40% of your
heart rate maximum.
Perform the mobility drills in these blocks for the workout.
Mobility Drill
Hitchhiker
Mobility p12
DAY 1 0 6 : Z U L U C O M P E N S AT I O N
Date
220-AGE
DIRECTIONS:
As this is a recovery day, maintain between 40-60% of
your heart rate maximum.
Perform the compensation drills in these blocks for the
workout.
For your Low Intensity Day, repeat the cool-down 3X
(three times total).
Spend more time in General if you need it on your
compensation. You may also add other drills from the
Compensation manual as long as you perform at
minimum the drills listed on this page.
Compensation Drill
Seal
Compensation p16
Sleeping Warrior
Compensation p21
Downward Facing Dog
compensation p06
Upward Facing Dog
Compensation p30
DAY 1 0 7 : Z U L U
AFAP/T WORKOUT
Date
220-AGE
Exercises
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Hitchhiker
Mobility p12
Seal
Compensation p16
Rolling
Shoulder Blade
Mobility p23
Sleeping Warrior
Compensation p21
Backstroke
Mobility p04
Knee to Chest
Push Kick
Mobility p16
Downward Facing
Dog
compensation p06
Upward Facing Dog
Compensation p30
DAY 1 0 8 : Z U L U
AFAP/T WORKOUT
Date
220-AGE
Exercises
DIRECTIONS:
Perform 1 round of the warm-up which you have already
performed on your mobility day of this cycle.
Then perform the prescribed number of repetitions for each
exercise as fast as possible with very good technique, but no
longer than twenty minutes. Go as slow as you can continue
without taking any pauses, without stopping in between
repetitions, and with very good technique.
When you finish all of the repetitions, check the clock, then take
your heart rate, and write your time elapsed, your final heart rate
as well as your Technique, Effort and Discomfort level. If you
cannot do that much at the beginning, you MUST at least record
and write down your elapsed time and your heart rate.
Perform 1 round of the cool-down which you will perform on your
compensation of this cycle.
Final
Heart Rate
Final
Technique
Final
Effort
Final
Discomfort
Warmup
Cooldown
Hitchhiker
Mobility p12
Seal
Compensation p16
Rolling
Shoulder Blade
Mobility p23
Sleeping Warrior
Compensation p21
Backstroke
Mobility p04
Knee to Chest
Push Kick
Mobility p16
Downward Facing
Dog
compensation p06
Upward Facing Dog
Compensation p30