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!

You can find Week 7 here!

Week 8

Monday

1. 3x5 thruster/ 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 power clean/ drop weight to 60% complete max reps for 60 seconds

Tuesday

1. 10 minute row warm up

2. 30s on/30 off row- each round must 90% of 500m max effort. Goal is complete 5000m in under 30 rounds

3. 10 minute run cool down

Wednesday 

Walking pace 4 rounds:

10 db split squat 

10 db shoulder press

10 good mornings 

10 db 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 lunge walk 6x50m

3. max weight front carry (sandbag or stone) 4x 50ft

4. max farmer carry 50ft - 3 rounds for max weight

5. lumber jack- 

6. 
   

   1. AMRAP 10:

   2. 5 kettlebell cleans + 5 thrusters + 50ft front carry, unbroken (53x2, 35x2)

Saturday 

EMOM 60:

1. 200m run 

2. row 200m 

3. assault bike 15 cal

Sunday 

Dojo Day:

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