Fresh Start: Intermediate

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Taking a new athlete to fitness in four short weeks

*Program should follow a Mon/Wed/Fri/Sat schedule

www.TRAKathletics.com © 2014 Trak Athletics, LLC. !

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Week!1!

Monday

A. High Box Jumps (step down) 4reps x 2, 60s rest B1. Dumbbell Walking Lunge 24 steps x 3, 60s rest B2. Chin Up Hold 20s x 3, 60s rest C1. Dumbbell Deadlift 10-12 x 3, 60s rest C2. Pushups As Many Reps As Possible x 3, 60s rest D. Run Sprints x 5

:30 @ 98% 1:30 Rest

Wednesday

A1. Goblet Squats 10-12 x 3, 60s rest A2. Ring Rows As Many Reps as Possible x 3, 60s rest B. Standing DB Military Press 10-12 x 3, 90s rest C. Russian Med Ball Twist 20 x 3, 60s rest D. 5min AMRAP @ 85%

5 Pushups 10 Kettlebell Swings 5 Walking Lunge Steps

2min Rest

5min AMRAP @ 85%

5 Pull Ups 10 Kettlebell Swings 30 Double Unders

Friday

A. High Box Jumps (step down) 5 sets of 2, rest 60s rest B1. Dumbbell Step Ups 10-12/leg x 3, 60s rest B2. Pushups AMRAP x 3, 60s rest C. Situps 20 x 3, 60s v D. 6min AMRAP

7 Kettlebell Swings 7 Burpees

Saturday

Row 20min @ an easy pace

Fresh Start to Fitness 4 Week Training Program


Week!2!

Monday

A. High Box Jumps (step down) 3 sets of 4, 60s rest B1. Dumbbell Walking Lunge 16 steps x 3, 60s rest B2. Chin Up Hold 25s x 3, 60s rest C1. Dumbbell Deadlift 8-10 x 3, 60s rest C2. Pushups As Many Reps As Possible x 3, 60s rest D. Row Sprints x 6

:30 @ 98% 1:30 Rest

Wednesday

A1. Dumbbell Front Lunge 8-10/leg x3, 60s rest A2. Ring Rows As Many Reps as Possible x3, 60s rest B. Standing DB Military Press 8-10 x3, 90s rest C. Plank Hold 30s x3, 60s rest D. 3min AMRAP @ 85% x 2 sets (2min rest between sets)

5 Dumbbell Deadlift 10 Kettlebell Swings 20 Double Unders +

3min AMRAP @ 85% x 2 sets (2min rest between sets) 10 Pushups

15 Situps 20 Airsquat

Friday

A. High Box Jumps (step down) 3 sets of 5, rest 60s rest B1. Dumbbell Step Ups 8-10/leg x3, 60s rest B2. Bar Dips AMRAP x3, 60s rest C. Side Plank 30s/side x3, 60s rest D. 8min AMRAP

100m Row 6 Deadlift 12 Box Jump (step down) 24”

Saturday

Run 25min @ easy pace



Week!3!

Monday

A. High Box Jumps (step down) 4 sets of 4, 60s rest B1. Dumbbell Walking Lunge 12 steps x3, 60s rest B2. Chin Up Hold 30s x3, 60s rest C1. Dumbbell Deadlift 6-8 x3, 60s rest C2. Pushups As Many Reps As Possible x3, 60s rest D. Run Sprints x 7

:30 @ 98% 1:30 rest

Wednesday

A1. Goblet Squat 6-8 x3, 90s rest A2. Single Arm Dumbbell Row 6-8/arm x3, 90s rest B. 2 sets @ 85%

30s KBS 30s Pushups 30s Box Jump (step down) 30s Situps 2min Rest + 2 sets @ 85% 500m Row 2min Rest

Friday

A. High Box Jump (step down) 4 sets of 5, 1min rest B1. Dumbbell Deadlift 6-8 x4, 90s rest B2. Standing Dumbbell Military 6-8 x4, 90s rest C. Front Leaning Rest - Accumulate 150s rest D. 10min AMRAP

10 Hand Release Pushups 20 KBS 30m Suitcase Carry w/Kettlebell

Saturday

30min Row @ easy pace



Week!4!

Monday

A. High Box Jump (step down) 5 sets of 4, 60s rest B1. Dumbbell Walking Lunge 10 steps x3, 90s rest B2. Dumbbell Single Arm Row 4-6/arm x3, 90s rest C. Chin Up Hold 35s x3, 2min rest D. Row Sprints x 8

:30 @ 98% 1:30 Rest

Wednesday

A1. Dumbbell Step Up 10 steps alternating x 3, 90s rest A2. Standing Dumbbell Military Press 4-6 x 3, 90s rest B. Side Plank 30s/side x 3, 60s C. Row x 4

60s @ 85% 60s rest + Run x 4 60s @ 85% 60s Rest

Friday

A. High Box Jump (step down) 5 sets of 5, 60s rest B1. Goblet Squat 4-6 x 4, 90s rest B2. Dead Hang Pullups AMRAP x 4, 90s rest C. 12min AMRAP

10 Ring Row 10 Burpees 200m Run

Saturday

35min Run @ easy pace



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Fresh Start: Intermediate