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!

You can find Week 2 here!

You can find Week 3 here!

You can find Week 4 here!

Week 5 - Cycle part 2!

Monday

1. 3x5 back squat heavy/ drop weight to 60% complete max reps for 60 second

2. 4x3 bench press/ drop weight to 60% complete max reps for 60 seconds 

3. 5x2 pull up/ drop weight to 60% complete max reps for 60 seconds

Tuesday

1. 10 minute row warm up

2. 2k row time trial, rest 5 minutes, 1k row time trial

3. 10 minute run cool down

Wednesday 

Walking pace 4 rounds:

10 hamstring curls

10 dumbbell shoulder press

10 good mornings

10 dumbbell row

Core Control:

4x10 ab roller

4x10 leg raise pikes

4x15 weighted sit ups

4x20 side crunches

PM - recovery bike cardio 

A. 30 minutes focus on easy breathing 

B. Hydrate and stretch hip and spine 

Thursday

Recovery day: easy 60 minute cardio run or row

Friday 

Strong Man!

1. sled push 6x50m 

2. sled deadlift row 6x50

3. max ground to shoulder 185lb/135 3x60 second (sandbag or stone)

4. cover max distance with weight over head 70/50 db- 3 rounds for ditance

5. AMRAP 10: 

2 rope climbs

6 burpee box jumps

8 toes to bar

Saturday 

Long run: 60-90 minutes (in the mountains if you can)

Sunday 

Dojo Day:

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