Always Be Crushing With Hunter McIntyre, Week 4
Always Be Crushing With Hunter McIntyre, Week 4
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.
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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.
Week 4
Deload week! Get in and out of the gym in 45 minutes or less.
Monday
Build to heavy single for each movement, this isn’t max effort.
bench press
deadlift
thruster
Tuesday
warm up 10 minutes
1 hard mile! This doesn’t have to be max effort but you should be moving!
10 minute cool down
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
10 dumbbell chest press
10 dumbbell lunge
10 dumbbell row
10 dumbbell RDL
Thursday
Recovery day: easy 60 minute cardio run or row
Friday
Maximum muscle recruitment day
A. Heavy single snatch
B. Plyo push ups sets, 3 sets max effort, max recovery necessary
C. 3-5x 10 second sled pulls. Rest as necessary.
E. 50 kettlebell swings (70/53, USA)
Saturday
EMOM 45:
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
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