Triathlon Program: Workout #4

This program has been specifically designed to coincide with your triathlon training plan, weekly workouts will progress throughout the weeks. The first few weeks are basic movements to build a foundation, as it will then progress to more multi-planar, advanced, single limb exercises. Progress as you are comfortable, providing feedback to your coach as needed or contacting Triplex Training with any questions specific to strength training (info@triplextraining.com). You may have a rest week, or down week that Coach Caleb will explain in your schedule, you may have limited strength workouts that week.

 

Warmup: 5-15 min of light cardio to increase HR, as well as dynamic stretches to prepare yourself for ST session.

Workout: 7 exercises, complete 1:00 of each exercise with a  :30 Rest Interval. Follow the exercises in the order listed and go through 3 complete rounds.

Cooldown: Light stretching/foam roll…

Total Time: 45:00

#1

As many step-offs in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#2

As many punches in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#3

As many rotations in one minute as possible  Increase speed as you improve, while maintaining quality form.

#4

As many reps in one minute. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#5

As many curls in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#6

As many sit-ups in one minute as possible. Add weights based on your ability. Increase speed as you improve, while maintaining quality form.

#7

As many dips in one minute as possible. Increase speed as you improve, while maintaining quality form.