Self Guided Workouts: Your Place, Your Pace

A weekly workout plan to improve your fitness

 

 Circuits for those with ergs 

Wednesday Thursday Friday
Warm up: 10 minutes (4’@18,3’@20, 2’@22, 1@24) Warm up: 10 minutes  (4’@18,3’@22, 2’@22, 1@24) Warm up: 
16 minutes (4’@18,3’@20, 2’@22, 1@24. + 3 or 4 Builders (3 strokes to build, 10 strokes at rate every 90 seconds(26-28, 28-30, 30-32, 32))

2 or 3 times
( 5 x 1' on / 1:15' off) 5' rest,
#1 @ 26
#2 @ 28
#3 @ 30
#4&5 open
10 min cooldown

4 x 12' minutes w/ 2' minutes rest

#1. 18 for 5', 20 for 3', 22 for 1’, 20 for 3’
#2 and #3. 20 for 5', 22 for 3', 24 for 1’, 22 for 3’
#4 22 for 3', 20 for 3', 22 for 3’, 24 for 3’
6x 4’
1: 26 spm
2: 3’ @26, 1’ 28
3: 2’@26, 2’@28
4: 1’@26, 3@28 3@28
5: 3’@28, 1’@30 6: 4’ @ 30
10 minute cooldown

 

Alternative circuits for those without ergs

Wednesday Thursday Friday

20-25 min jog out
On the way back, 30" sprint, 30" walk/jog on repeat

 

18, 21 or 24 minutes
EMOM (every minute on the minute):
Mins 1...4...7: 20 Jumpies
Mins 2...5...8: Plank hold
Mins 3...6...9: 10 curtsy lunges (each side)

2 to 4x 15 min jog
Rest 3 min between jogs


Circuits for those with ergs  

Saturday Sunday Monday
Warm up:
10 minutes  (4’@18,3’@22, 2’@22, 1@24)

Stretching:
Cat-cow x10
Kneeling T-spine rotation x10 each side
Scorpion x10 each side
Iron Cross x10 each side
Do all x2

Warm up
10 minutes (4’@18,3’@220, 2’@22, 1@24)

Warm up
10 minutes (4’@18,3’@22, 2’@22, 1@24)

3 x 15', w/ 3' rest, 5' cooldown
#1. 4' @ 16spm, 3' @ 18, 2' @ 20, 2' @ 18, 3' @ 16
#2. 4' @ 18, 3' @ 20, 2' @ 22, 2' @ 20, 3' @ 18
#3. same as 1
#4. same as 2
2 or 3 times:

20 strokes on, 10 off
Rates: 20, 22, 24, 22, 24, 26, 24, 26, 28, 26, 28, 30, 28, 30, 32
5’ rest between each set

3 - 4 x 10' minutes w/ 2' minutes rest

#1. 3' @ 24, 2' @ 26, 1' @ 28
#2. 3' @ 26, 2' @ 28, 1' @ 30
#3. same as 1
#4. same as 2

 

Alternative circuits for those without ergs

Saturday Sunday Monday
30s forward lunges right leg
10s rest
30s left leg
10s rest
30s pushups
30s rest
Repeat 3 times
30s lateral lunge one side
10s rest
30s lateral lunge other side
10s rest
30s mountain climbers
30s rest
Repeat 3 times
30s squats
10s rest
30s squats
10s rest
30s burpees
30s rest
Repeat 3 times

3x1mile run
Intensity 7/10
Rest 3 mins in between miles.

 

Run 5 mins
Intensity 6/10
10 jumpies
10 pushups
10 jumpies
Repeat x4-6