A.
Warm Up
2' Mobility
5' DU/SU

3Rnd
20 air squat
20 Hrpu
20 w. lunges

B.
Forza
Front Squat (partenza da clean)
5×15
Rest 90" tra i set

C.
For Time
8 Rnd
10 Burpees over
8 W. Lunges BB front rack
6 HSPU (in alternativa 12 HRPU)

D.
Da 0 – 3'
Jump Rope
Da 3' – 6'
Goblet squat
Da 6' - 9'
Sit-up
Da 9' - 12'
Split squat
Da 12' - 15'
Power Clean
Da 15' - 18'
Burpees Twist
Da 18' - 21'
Bent Row

E.
Ogni 90" per 5 set For 5 Sets
6 Push Press

F.
5 Rnd

10 SDHP BB
20 A. Swing
30" max rep V-up

For time:
21-15-9
Deadlift 60/40kg
Bar Over Burpees
TC 6

Day 2
Warm up
- 100 jumps using jump rope
- Full Body Stretching
- 50 USMC crutches
- 10 pull ups

Work out
- Shadow Boxing (3 minutes)
- 1 minute walking rest
- Heavy Bag Striking (5 minutes)
- 1 minute walking rest
- 30-30-30 heavy-bag drill (3X)
- 30 seconds of moderate striking
- 30 seconds of speed striking with high knees
- 30 seconds of heavy striking
-1 minute walking rest
-Heavy Bag Striking (5 minutes)

Cool down
-100 jumps
-10 minute jog

Although Ancient Greek athleticism became a phenomena that allowed young men to become career athletes, the reason for such an emphasis on athleticism was to train soldiers for war. One of the more brutal games that were played was known as "Pankration." The object of the game was to beat your opponent as close to death as possible. Biting and eye gouging were prohibited, and killing your opponent would merit an automatic forfeit.

This program will not train you to become a professional Pankatias, but it does recognize the importance of cross-training. Even ancient runners would spar and employ training methods used by Pankatiasts. By training on a heavybag you will be able to complete a respectable core, endurance, and cardio workout without the strain and impact associated with running. Plus its fun!

Remember that this workout is meant to be used as a recovery workout. Every punch and kick you generate should stem from your core! Feel free to do an additional ab workout before the cool down as well.

AM: 50 min
Warm up for 15 min

1.Rowing intervals
14x1 min/45 s. @ 2:02-1:56/500 m pace
Times: 2.01.9, 2.01.9, 2.00.9, 2.00.9, 2.00, 2.00, 1.59, 1.58.5, 1.57.6, 1.57.6, 1.56.2, 1.55.3, 1.53.6, 1.50.7
HR 164/184

Cool down for 10 min

PM: 160 min
Warm up + COS 25 min

1.BCTB
- Bfly x25
- Box 2x8
- BCTB 10x1
- BCTB+bfly 10x1+1
- KS+BCTB 3x4

2.Strict HSPU strength
A. Strict HSPU 3 x Max effort
- Abmat + 5 kg plate under it
- 3 3 2

B. Box pike HSPU 5 x Max effort
- 20" 8 5 6
- 24" 5 5

C. DB Z-press 3x8-10
- 3x10x25 lbs

3.Back squat
A. 8 RM

B. 3x8 @ 90% of max

4.Accessory
A. Reverse hyper 3x20
- 30 20 20 kg

B. 3 sets:
5+5 90-90 Hip rotations
10+10 Banded monster walk
5+5 World's greatest stretch

5x 2 Hang power snatch + 1 Power snatch 60-70%

Day 3
Warm up:
- Full body static stretching
- Dynamic stretching
- 15 minute run at 30-40% effort

Work Out:
- (6) Hill repeats @ Kohala Retreat Center

Cool down:
- 5 minute walk
- cold shower

Why the name?
- The Taygetos is the highest mountain range in Greece, and is said to have been the final destination of Greek criminals, traitors, and captives. Though being sent to the hill country was a major punishment, you have chosen to take on the hill as an opportunity for greatness.

Strength is integral to become a skilled runner, and obtaining it entails that you will feel a burn. Remember to focus on your form and kill the hill!

Parin kanssa

5 kierrosta

10 m kottikärrykävely / pari
5 ylialihyppely katurakista / pari

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

• 10 Min EMOM of:
BB Deadlifts
60% 1RM 1 rep