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!

You can find Week 5 here!

You can find Week 6 here!

Week 7

Monday

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

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

3. 5x2 barbell row/ drop weight to 60% complete max reps for 60 seconds

Tuesday

1. 10 minute row warm up

2. 10 minute hard run/ rest 2/ 8 minute hard run/ rest 2/ 6 minute hard run 

3. 10 minute run cool down

Wednesday

Walking pace 4 rounds:

10 RDL

10 dumbbell bench press

10 dumbbell lunges

10 dumbbell curls

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 sprint 6x50m 

2. sled row backwards 6x50m

3. max weight ground to shoulder (sandbag or stone)

4. max over head carry 50ft - 3 rounds for max weight

5. Back Squat Mile:

6. 
   

   1. 20 back squats (225/155)

   2. Run 1 mile

Saturday

60 minute run for distance

Sunday

Dojo Day:

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