It is a common sentiment to feel that, due to the obligations of career and family, you don’t have the time to become as fit as you might like. Here’s the good news: world class, age-group strength and conditioning is obtainable through an hour a day six days per week of training. It turns out that the intensity of training that optimizes physical conditioning is not sustainable past forty-five minutes to an hour. Athletes that train for hours a day are developing skill or training for sports that include adaptations inconsistent with elite strength and conditioning. Past one hour, more is not better!
Week 1 Day 4
A) Headstand tripod holds (wall or floor) 10 X 2 (4 Min)
B) Paralette Shoulderstand 10 sec X 5 (7 Min)
C) HS Box Drill One leg Extensions X 5 (7 Min)
5-10 sec hold each leg for a total of 30 seconds per round
D) Toes to Bar 10 X 4 (8 Mins)
E) Coaches Choice WOD (Pull/Walk/Hold Priority) 15-20 min