Bodyweight Foundation Sessions - Week 1

SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5 SESSION 6

Obj: Assessment Obj: Aerobic Endurance, Obj: Strength Endurance Obj: Aerobic Endurance, Obj: Strength Endurance Obj: Aerobic Endurance
Core Strength Core Strength
Warm up: Warm up: Warm up:
3 Rounds Warm Up: 3 Rounds Training: 3 Rounds Training:
10x Squats 3 Rounds 10x Squats 10x Squats
5x Hand Release Push Run 200m 5x Hand Release Push (1) 30 Minute Run @ 5x Hand Release Push (1) 45 Minute Run @
ups Instep Stretch ups “Easy Per Mile Pace” ups “Easy Per Mile Pace”
10x Situps 10x Situps using the MTI Running 10x Situps using the MTI Running
Instep Stretch Training: Instep Stretch Calculator and results Instep Stretch Calculator and results
Lat + Pec Stretch (1) 3 Rounds Lat + Pec Stretch from SESSION 1 Lat + Pec Stretch from SESSION 1
800m Run @ Interval
Training: Pace Training: (2) 2 Rounds Training: (2) Stretch/Foam Roll
(1) Max Squats in 60 using the MTI Running (1) 5 Rounds 20/20 Standing Founder
Sec. Calculator and results 40% Max Rep Squats 20/20 Low Back Lunge (1) 5 Rounds
(2) Max Hand Release from SESSION 1 40% Max Rep Hand 20/20 Kneeling Founder 40% Max Rep Squats
Push Ups in 60 Sec. Rest 3 min between runs Release Push Ups Hip Flexor Stretch 40% Max Rep Hand
(3) Max Pull-Up Bar Heel 40% Max Pull-Up Bar Release Push Ups
Tap in 60 Sec. (2) 2 Rounds Heel Tap 40% Max Pull-Up Bar
(4) Max In-Place Lunges 20/20 Standing Founder Heel Tap
in 90 sec. 20/20 Low Back Lunge (2) 5 Rounds
(5) Max Pull Ups (men), 20/20 Kneeling Founder 40% Max Rep In-Place (2) 5 Rounds
Horizontal Pull Ups Hip Flexor Stretch Lunges 40% Max Rep In-Place
(women) in 60 sec. 40% Max Rep Pull Ups Lunges
(6) Max EOs in 90 sec. Comments: 40% Max Rep EOs 40% Max Rep Pull Ups
(7) Max Dips (men), Enter your SESSION 1, 40% Max Rep EOs
Bench Dips (women) 1.5-mile assessment (3) 5 Rounds
in 60 sec. time into the website 40% Max Rep (3) 5 Rounds
(8) Max Face Down Back Run Interval Dips/Bench Dips 40% Max Rep
Extension in 90 sec. Calculator to 40% Max Rep Face Dips/Bench Dips
determine today’s run Down Back Extension 40% Max Rep Face
Rest 10 Minutes pace. Down Back Extension
(4) 8 Rounds
(9) Run 1.5 Miles for 30 Second 40-Foot (4) 8 Rounds
Time Shuttle 30 Second 40-Foot
30 Seconds Rest Shuttle
RECORD YOUR 30 Seconds Rest
SCORES Comments:
You’ll need Session 1’s Comments:
Comments: exercise max rep You’ll need Session 1’s
You can stop and rest totals for today’s exercise max rep
during the timed training session. totals for today’s
events. Just keep “Grind” through parts training session.
working the entire time (1), (2) and (3) - work “Grind” through parts
and get as many reps briskly, but not (1), (2) and (3) - work
as possible. Rest as frantically. briskly, but not
needed between frantically.
events, but no longer Break sets if necessary,
than 3 minutes. but be sure to get all Break sets if necessary,
the prescribed reps but be sure to get all
Pull Up Bar Heel Taps - in. the prescribed reps
Can’t get one? Do 60 in.
seconds max Sit ups
instead for
assessment and follow
on intervals

Pull Ups - Can’t get one?

Do 60 seconds max
Horizontal Pull Ups
instead for
assessment and follow
on intervals

Push Ups - go to your

knees if necessary.
 Dips - pause at the top
and bottom of every
rep.

In-Place Lunge Counting

- each foot counts as
one rep.

Click Here for Run Interval Calculator