THE STANDARD - Complementary Workout


This is a daily routine designed to build your general physical capabilities.


The program will rotate through a wide variety of bodyweight movements with a daily objective for each workout. Full disclosure, executing The Standard on a daily basis will soon have you looking like a piece of carved granite. People will soon start staring at you everywhere you go. Be ready to answer questions like “what are you training for?” - The answer should be simple, to set a standard.


Unsure of how to execute any of the movements included in the workouts? Be sure to check out our Videos category for instructional videos on executed any of the exercises!







DAY ONE


Today’s focus will be all about passing metabolic pathways. For the function portion of today’s workout, try and keep the sprint to a true 80% or above effort. If this means you need to rest between movements, then do so in order to keep the stimulus of the workout.


WOD Prep

3 Rounds

  • Run x 90 secs

  • 12 x Plank to Pray

  • 20 x Overhead Arm Claps


Form

5 Rounds | Not For Time

  • 12 x V-Ups

  • Hollow Hold x 20 secs

  • Rest as needed


Function

Max Rounds in 12 Minutes

  • 21 Jumping Squats

  • 15 sec Sprint

  • 9 Standard Push-ups


Scaled Version

Max Rounds in 9 Minutes

  • 12 Jumping Squats

  • 9 sec Sprint

  • 6 Standard Push-ups


DAY TWO


Today focus on eliminating time spent not moving. On both portions of the workout today, try your best to slow down your pace and just keep the wheels turning. DO NOT STOP!


WOD Prep

4 Rounds x 20 | For Time

  • Buttkickers

  • Toy Soldiers

  • Speed Broad Jumps

  • High Knees


Form

5 Rounds

  • 1 min x Contralateral Deadbugs

  • 1 min x Down Dog to Cobra

  • 1 min x Rest


Function

6 Rounds | For Time

  • 15 Floor GHD Sit-ups

  • 30 Lunges


Scaled Version

6 Rounds | For Time

  • 10 Floor GHD Sit-ups

  • 16 Lunges


DAY THREE


Today is all about keeping technique. In both sections of today’s workout your form will want to falter. Athletic performance is highly based upon your ability to maintain position under stress. Think of each rep as an opportunity to get better or worse.


WOD Prep

1 Round

  • Inchworms x 20

  • Job x 1 mile

  • Inchworms x 20


Form

5 Rounds

  • 1 min bottom of squat hold – maintain position!

  • Rest as needed between sets


Function

“Hammering Hank” | For Time

  • 200 Push-ups – any style

  • Each Break = 200m Run


Scaled Version

“Hammering Hank” | For Time

  • 100 Push-ups – any style

  • Each Break = 200m Run


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904-501-6494 | CoachRay@FreeRange-Athlete.com  

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