This Week’s Workouts

Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/

LEG DAY(s)

Metabolic Warm Up: 5-10 minutes

Dynamic Warm Up:

1 Rounds

Static Warm Up: Hold Each Stretch for 5-15 seconds only

1 Rounds

Power Phase: No Tempo, Perform each rep explosively

Main Phase: Tempo is 4s2s1s for each rep, Superset to save time! Increase load

Accessories: Tempo is 4s2s1s for each rep, Superset to save time! Increase load

Cool Down: Hold each for about 45 seconds

Repeat this workout in 48-72 hours for good frequency!

Post-Workout Nutrition:

You’ve burned approximately 475 calories with this workout, roughly 83g of carbs, 11 grams of fats and 12 grams of protein. Time to refuel!

UPPER DAY(s)

Metabolic Warm Up: 5-10 minutes

Dynamic Warm Up:

1 Rounds

Static Warm Up: Hold Each Stretch for 10 seconds only

1 Rounds

Power Phase: No Tempo, Perform each rep explosively, Superset to save time!

Main Phase: Tempo is 4s2s1s for each rep, Superset to save time! Increase Load

Accessories: Tempo is 4s2s1s for each rep, Superset to save time! Increase Load

Conditioning: Run

  • 2 minute Warm Up Pace
  • 12 minutes of work at a heart rate of about 135bpm
  • 2 minute Cool Down Pace

Cool Down: Hold each for about 45 seconds

Repeat this workout in 48-72 hours for good frequency!

Post-Workout Nutrition:

You’ve burned approximately 525 calories with this workout, roughly 92g of carbs, 12 grams of fats and 13 grams of protein. Time to refuel!

CORE DAY(s)

Metabolic Warm Up: 5-10 minutes

Dynamic Warm Up:

1 Rounds

Static Warm Up: Hold Each Stretch for 10 seconds only

1 Rounds

Power Phase: No Tempo, Perform each rep explosively, Superset to save time!

  • 12 V-Ups, THEN
  • 10 Ball Slams, 30s rest x2 Rounds Increase Load or Slam with Noticably more intensity

Main Phase: Tempo Does Not Apply Here

Accessories: Tempo is generally slow and controlled for each rep, Superset to save time!

Conditioning: 16 Minute AMRAP (as many rounds as possible)

Cool Down: Hold each for about 45 seconds

Repeat this workout in 48-72 hours for good frequency!

Post-Workout Nutrition:

You’ve burned approximately 472 calories with this workout, roughly 83g of carbs, 10 grams of fats and 12 grams of protein. Time to refuel!

Review general instructions here if need prior to your workout: https://thirdwayman.com/bow-personal-gen-info/