Always Be Crushing With Hunter McIntyre, Week 2

Always Be Crushing With Hunter McIntyre, Week 2

Strength, conditioning, skills, Dojo days: Hunter McIntyre is the best obstacle course racers in the world and he's here to make sure you always crush it.

Apr 2, 2018 by Armen Hammer
Always Be Crushing With Hunter McIntyre, Week 2
Strength, conditioning, skills, Dojo days: Hunter McIntyre is one of the best obstacle course racers in the world and he's here to make sure you're always crushing it.

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Strength, conditioning, skills, Dojo days: Hunter McIntyre is one of the best obstacle course racers in the world and he's here to make sure you're always crushing it.

You can find Week 1 here!

Week 2


Monday

Monday is strength day - you’ll be performing supersets at around 70-80% of your max in an AMRAP format. Your goal is to accumulate as many good reps as possible without breaking down.

AMRAP 10:

2 strict press

2 hang cleans

*rest 5 minutes*

AMRAP 10:

4 snatches

4 good mornings

*rest 5 minutes*

AMRAP 10:

6 bicep curl lunges

6 tricep press downs


Tuesday

High intensity intervals: hard efforts mixed with low effort.

If you aren’t sustaining a certain pace then drop out of the workout: sloppy efforts are useless.


Running:

Warm up 10 minutes

..then..

Complete between 10 and 20 rounds of

60 seconds run at your 1 mile PR

60 seconds run at 70%

*if you’re unable to keep the pace, stop

Cool down 10 minutes


Wednesday

Core control day and bodybuilding morning workout.


Core Control

A. 4x10-20 atomic push ups (tempo)

B. 4x10-20 windshield wipers

C. 4x10-20 pike ups (find most challenging way to perform for you)

D. 300 flutter kick for time

E. 300 mountain climbers

F. Accumulated 3-5 minute in plank


Bodybuilding

4 rounds at walking pace

  1. 8 hamstring curls

  2. 8 weighted chin ups

  3. 8 leg extensions

  4. 8 weighted dips


Recovery bike or run cardio PM workout.


A. 30 minutes focus on easy breathing 

B. Hydrate and stretch hip and spine (couch stretch, pigeon, scorpions, etc)


Thursday

Recovery day: easy 60 minute cardio run or row


Friday 

Maximum muscle recruitment day

A. 5x2 weighted jump squats (focus on speed and explosive jumps)

B. Plyo push ups sets, 3 sets max effort, max recovery necessary 

C. 6-9x 10 second assault bike. Go for max wattage, rest as necessary.

E. 4 rounds for time:

4 front squats (225/155)

400m run

4 barbell rows (225/155)

400m run


Saturday

EMOM 60, rotating between:

1 - 200m row

2 - 15 calorie assault bike

3 - 30 double unders


Sunday

Dojo Day:

Spend an hour on low intensity skill: slack line, gymnastic, swimming, tracks and field events