PIVOT 2021 ENDURO TRAINING PROGRAM

ELEVATE YOUR RIDING EXPERIENCE

The heart of every Pivot bicycle desires to elevate your riding experience.
This winter, we’re doubling down on our commitment to your time on
the bike by offering tools to prepare. Together with Pivot athlete and
accomplished coach Chris Spealler we invite you to #trainwithPivot. Our
strength training guide consists of two 9-week blocks and balances
riding days. This plan introduces shorter, harder workouts that teach
your body to recover, which will allow you to:
With minimal equipment, these workouts can
be done at home. Whether your destination
is the starting line at an Enduro race, or a
weekend adventure with your closest friends,
well-rounded fitness takes you there.
The Pivot Family

• Prevent Injury and Be More Bullet Proof

• Build Power on the Bike
• Train For Life Outside the Gym
 GLOSSARY

AMRAP As Many Rounds or Reps As Possible. It is always followed by a number, which indicates
how many minutes you must perform that exercise or series of exercises.

EMOM Every Minute On the Minute. These workouts challenge you to complete an exercise for
a certain number of reps in less than 60 seconds.

RPE Rate of Perceived Exertion. Perceived exertion is how hard you feel like your body is
working.
 RPE CHART Rate of Perceived Exertion

10 max effort ACTIVITY

Feels almost impossible to keep going. Completely out of breath, unable to talk.

9 VERY HARD ACTIVITY

Very difficult to maintain exercise intensity. Can barely breathe and speak a single word.

7-8 VIGOROUS ACTIVITY

On the verge of becoming uncomfortable. Short of breath, can speak a sentence.

4-6 MODERATE ACTIVITY

Feels like you can exercise for hours. Breathing heavily, can hold a short conversation.

2-3 LIGHT ACTIVITY

Feels like you can maintain for hours. Easy to breathe and carry a conversation.

1 VERY LIGHT ACTIVITY

Anything other than sleeping, watching TV, riding in a car, etc.
 Resources

1 Week 1 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgoY81Sy__7iBN9t2biWR45L

2 Week 2 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgopjVXn2z1vwzL1wMW8AWpC

3 Week 3 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgrDz-GkTxe4y-c0WmPdpthp

4 Week 4 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgqY9QSkf4lfvhL2Sspp6fHo

5 Week 5 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgoEPcD1UeaxCWGwWoJ0WFXX

6 Week 6 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgqlWX_gYa-ZVFLCmoueznWZ

7 Week 7 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgp6OQ5XGRT4ge-Dp4hAEULa

8 Week 8 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgpNK__thG82o9Zey02GuDCi

9 Week 9 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgqpNR44jGVmKHsNRanRduwz

EQUIPMENT LINKS

1 Dumbbells - Rogue Fitness 2 Kettlebells - Rogue Fitness

 Resources

10 Week 10 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgqpqTyu8MeL4fPh0seoPpMf

11 Week 11 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgqw3YZsmyrVzW3T8kjMkEtc

12 Week 12 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgpbvDoDtdH34Ph7u4eRV8rE

13 Week 13 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgpaQ7vEWXeJCr9IDOTN6d47

14 Week 14 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgp3RoUljaAtfo9kjeDGvbh8

15 Week 15 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgptI6xlhrsmGiogyp77c-qG

16 Week 16 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgqE-At4Judxb9nbDO4JuiXs

17 Week 17 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgqY45Ds5Es-s81ucNdLYVwa

18 Week 18 Movements
https://youtube.com/playlist?list=PLeVlSD-XKFgpHeFr-IVeZw1SyCUWqGNC3
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Light Weight/20 min + Tempo Strength Work Ride Rest General Fitness Ride Rest
Explosive Work

TEST: TEMPO BACK SQUAT (RPE 8 of 10) RIDE REST 5 ROUNDS RIDE REST
WEEK 1

Goblet Squat: 3 x 15 10 Alternating Dumbbell Lunge

Max Continuous Reps without breaking.
This means there should be no pause
at the top of the movment. As soon
as you get to the full standing positon
start your next rep. Choose a weight
you think you can get 20 reps with.
AMRAP 20 MIN
Run 400 meters
10 Devil Press (light to moderate)
5 Pull Up OR Table Row
Goal: 5 rounds
8 Alternating Renegade Row
:03 sec down and up 6 Push Up on Dumbbells
BOX JUMP 3 x 5 Use moderate weight on the lunge
which will be challenging for the
RPE (Rate of Perceived Exertion): renegade row. Lots of time with the
-Your works sets should be challenging dumbbells so see if you can keep a
but not to failure strong and steady pace. Break things
up as needed or take short breaks
between each exercise.
Goal: 12 min

Strong and steady pace from start to

finish. The devil press are tough and
will get your heart rate up. See if you
can complete each round in no more
than 2 sets. If you can’t do a pull up
the ring or table row option is a great
way to work on pulling strength.

EMOM 28 MIN TEMPO BACK SQUAT (RPE 8 of 10) RIDE REST 5 ROUNDS RIDE REST
WEEK 2

Min 1: 50 Single Under 3 x 12 15 Dumbbell OR Kettlebell Swing

Min 2: 15 Dumbbell Clean
Min 3: 10 Plyo Skier (high box)
Min 4: 15 Press Jack
15 Burpee
:03 sec down and up Goal: 14 min
BOX JUMP 3 x 5 Use a weight for the swings that you
can get all 15 reps in a row on the first
RPE (Rate of Perceived Exertion): round. This will turn into quite the
-Your works sets should be challenging “cardio” workout so pace out the
but not to failure. Week 1 may have you burpees so you can get on the swings
experimenting with some weight a bit quickly as you go into the next round.
which is ok. Adjsut for each set if needed.
You can take the same approach with
the box jump. These should not be max
height but rather focus on explosive
power with a box height that you can
confidently jump on.

6 ROUNDS TEMPO BACK SQUAT (RPE 8 of 10) RIDE REST 3 ROUNDS RIDE REST
WEEK 3

200 meter Shuttle Run (50 meters 3 x 12 21 Dumbbell Deadlift

down and back x 2)
12 Dumbbell Thruster
6 Pull Up
3 1/4 Get Up/Side
Goal: 22 min
Weight should be light to moderate
allowing for unbrkoken thrusters and
steady paced sets. Get ups will feel
“slow” so don’t stress on going quicly
with this movement. Using different
weights for the thruster and 1/4 get up
if you have the access to them is fine.
:03 sec down and up
BOX JUMP 3 x 5
RPE (Rate of Perceived Exertion):
-Your works sets should be challenging
but not to failure
Your works sets should be challenging
but not to failure. Use loadings from
Week 1 as a guide if needed. Adjsut
for each set if needed. You can take
the same approach with the box jump.
These should not be max height but
rather focus on explosive power with
a box height that you can confidently
jump on.
15 Dumbbell Hang Power Clean
9 Push Press
-At the Start of each minuete complete
5 Knees to Elbow OR Toes to Bar
Try to use the same weight for all your
movements. Use the hang power clean
or shoulder to overhead as you guide.
Weight should be moderate for these
movements and you should be able to
complete the rep scheme in no more
than 2 sets. If you don’t have access
to a bar for the knees to elbow/toes to
bar option try a straight leg sit up for
8 reps.
Goal: 12 min
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Intervals: Tempo Strength Work Ride Rest General Fitness Ride Rest
4 min on 3 min off Explosive Work

3 ROUNDS: TEMPO BACK SQUAT (RPE 8 of 10) RIDE REST 5 ROUNDS RIDE REST
WEEK 4

AMRAP 4 Minutes 4 x 10 11 Box Jump Over

Run 200 meters 9 Burpees Over Dumbbell
8 Plate OR Dumbbell Lunge Lunge :03 sec down and up 7 DB Squat
Squat Squat (45/35) 5 Pull Up
Broad Jump 3 x 5
Rest 3 minutes Use a moderate to heavy weight on
RPE (Rate of Percieved Exertion): the squat. Reps should be tough but
AMRAP 4 Minutes -Your works sets should be challenging unbroken. Box height should be some-
Bike 15 / 12 calories/Sub 200 meter but not to failure thing you are confident to jump on even
Run if needed when fatigued. Don’t let that burpee
8 Push-ups or clapping push-up Week 3 on the squats with some lower pace fall off too much as it’s esy to
8 Ring rows or strict pull-up rep ranges means we should see an slow down here.
increase of weight from our first 2
Rest 3 minutes weeks. Goal: 15 min

AMRAP 4 Minutes
100 Jump rope or double unders
20 Sit-ups or toes to bar
20 Superman

Interval training so you should be

pushing the pace on each 4 min AM-
RAP. Try to get all exercises and reps
unbroken. You should be working near
your threshold on each AMRAP since
we have significant rest between each
of them.
FOR TIME TEMPO BACK SQUAT (RPE 8 of 10) RIDE REST AMRAP 15 min RIDE REST
WEEK 5

Complete the workout with 4 min on, 3 4 x 10 7 DB Snatch (left)

min off till you finish it. Start the work 7 DB OHS (right)
where you left off. :03 sec down and up 14 Straight Leg Sit Up
7 DB Snatch (right)
50 Box Jump BROAD JUMP 3 x 5 7 DB OHS (left)
50 Jumping Pull Up 21 Double Under
50 Walking Lunge Step RPE (Rate of Percieved Exertion): 7 Suitecase Lunge (left leg only)
50 Dumbbell Swing -Your works sets should be challenging 7 Single Arm Push Press (right)
50 Sit Up but not to failure 14 Straight Leg Sit Up
50 Dumbbell Push Press 7 Suitecase Lunge (right leg only)
50 Superman 7 Singlem Arm Push Press (left)
50 Dumbbell Thruster 21 Double Under
50 Burpee
50 Jump Rope Weight should be a moderate weight
but something you can do reps
Weight should be light! Try to use unbroken with. The single arm OHS is a
the same weight for all exercises challenging movement so you can sub
that require the dumbbell. With the a regualar squat with the dumbbell in
higher reps you will likely have to the front rack if needed.
break things. The workout was written
that way. Try some descending rep Goal: 2 Rounds
schemes like 10-8-6-4-2 that get you
to 30 and will require less rest.
5 ROUNDS TEMPO BACK SQUAT (RPE 8 of 10) RIDE REST 6 ROUNDS RIDE REST
WEEK 6

4 minutes on, 3 minutes off: 4x8 400 meter Run

Bike / Row for cals: (20/15)
5 Pull-up
10 Dumbbell Swings
10 Push-up
15 Air squat
25 Jump rope
Sub a 200 meter run for the calorie
row if needed.
Weight for the swing should be light
enough to do all sets unbroken. Push
on the 4 min of work, start where you
left off till you complete all 5 rounds.
10 T2B OR Stright Leg Sit UP
:03 sec down and up 5 DB Hang Power Snatch
BROAD JUMP 3 x 5 Weight should be a bit on the heavy
side for the hang power snatch since
RPE (Rate of Percieved Exertion): it’s lower reps. Still something you
-Your works sets should be challenging should be able to cycle and do un-
but not to failure borken though. This is a turn and burn
workout!
Goal: Sub 17 min
 MONDAY
Back To Back AMRAP’s
AMRAP 4 min
WEEK 7
5 Dumbbell Thrusters
10 No Push Up Burpee
20 Double Under
Rest 3 min
AMRAP 4 min
5 Dumbbell Clean and Jerk
10 No Push Up Burpee
20 Double Under
Weight should be moderate or more
due to the low reps. Still something
we can do consistently or unbroken.
Push the pace since you know you have
some built in rest on this one. With only
8 min of work you should be near your
threshold while focusing on quality
movement for each exercise. If you
can’t do double unders swap out 40
singles.
Goal: 2 rounds or more for each
AMRAP
AMRAP 10 min
WEEK 8
12 Box Jump
9 Dumbbell Push Press (moderate)
6 Toes to Bar
Rest 3 min
AMRAP 10 min
12 Burpee Broad Jump
9 Dumbbell Front Squat (moderate)
6 Hand Release Push Up
Lighter to moderate weight for the
dumbbell work today. Reps should be
able to be done unbroken while you’re
feeling fresh. Having to break in the
later rounds is fine but you should be
able to complete your exercise in no
more than 2 sets. It’s likely that good
pacing between movements will allow
you to do them unbroken.
Goal: 3 Rounds for each AMRAP
AMRAP 6 min
WEEK 9
30 Burpee
-max rep dumbbell clean and jerk in
remaing time
-Rest 3 min-
AMRAP 5 min
30 Burpee
-max rep dumbbell box step over in
remaining time
-Rest 2 min-
AMRAP 4 min
30 Burpee
-max rep alternating dumbbell snatch
in remaining time
Dumbbell work should be moderate to
heavier while still allowing for quality
movement. It should slow you down a
bit and limit volume. Push the pace on
the burpees and treat this as an inter-
val day. Focus on quality movement for
your weightlifting exercises since you
will be at fatigue.
Goal: Just get it done
TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Tempo Strength Work Ride Rest General Fitness Ride Rest
Explosive Work
TEMPO BACK SQUAT (RPE 8 of 10) RIDE REST 5 ROUNDS RIDE REST
4x8 100 meter Dumbbell Farmers Carry
50’ Dumbbell Lunge + Lunge + Squat
:03 sec down and up (moderate)
5-10 Pull Up
Seated Box Jump 5 x 3 -Rest :90 sec between each round
-Box height should have you set up
with your hip crease right at your knee. Weight should be light to moderate
since you will accumulate some
RPE 8 (Rate of Percieved Exertion): volume here. Ideally you can do all 50’
-Your works sets should be challenging lengths unborken for the lunge. If you
but not to failure have the equipment to add weight to
the farmers carry feel free. It should
Again, lower reps on the squat so we still be unbroken.
are looking to ideally incresaw weight.
continue to use the RPE of 8 as your Goal: 2-2.5 min/round
guide regardless. The seated box jump
is taking out the ability for you to use
the stretch reflex aspect of jumping.
This will make your jump harder than
the previous weeks. Set up the box you
are sitting on so your hip crease is right
at your knee if possible.
TEMPO BACK SQUAT (RPE 8 of 10) RIDE REST FOR TIME RIDE REST
4x6 800 meter run
then...
:03 sec down and up
3 Rounds
Seated Box Jump 5 x 3 15 Dumbbell Deadlift (heavy)
-Box height should have you set up 15 Box Jump
with your hip crease right at your knee. 20 Russian Twist
RPE (Rate of Percieved Exertion):
-Your works sets should be challenging then....
but not to failure 800 meter run
Continued appraoch and efforts from Weight on deadlift should be on the
the previous weeks work for both the heavier side today. This is a strong
squat and box jump work. movement for many of us but you
should still be able to complete the
set of 15 in no more than 2 sets on
any round. Use a light weight for the
Russian twist and keep a strong and
consistent pace on the box jump.
Goal: Just get it done
TEMPO BACK SQUAT (RPE 8 of 10) RIDE REST 21-15-9 RE-TEST REST
4x6 Dumbbell Thruster (moderate) Goblet Squat:
Burpee Over Dumbbell Max Continuous Reps
:03 sec down and up without breaking. Choose a
Moderate weight for the dumbbell weight you think you can get
Seated Box Jump 5 x 3 thruster. This is going to be a burn- 20 reps with
-Box height should have you set up er! Push the pace here and focus on
with your hip crease right at your knee. quality of movement, range of motion, AMRAP 20 min
and high intensity. Breaking things up Run 400 meters
RPE (Rate of Percieved Exertion): is fine, just no more than 3 sets on any 10 Devil Press (light to
-Your works sets should be challenging round. moderate)
but not to failure 5 Pull Up OR Table Row
Goal: Sub 7 min Goal: 5 rounds
Continued appraoch and efforts from
the previous weeks work for both the Revisiting this workout!
squat and box jump work. Compare your time to when
we first started! You can ei-
ther use the same weight for
the Goblet Squat you started
with or it’s likely that you
may be able to ADD some
weight and try to accomplish
the same reps or more.
 MONDAY
Strength: Unilateral LB/UB
3 Week Progressive OL
SINGLE LEG BOX STEP UP
WEEK 10
3 x 10/side
Glute Bridge
2 x 15
Dumbbell Deadlift 1 x 30
Dumbbell Floor Press 4 x 5
Pull Up (Test)
2 x max rep (Goal is 10+ each set. Use
asssitance if needed to get 10 reps)
“Z Press” 3 x 12
Each work set should allow for quality
of movement and be challenging but
not to failure. Use the first week to
feel out the movements and try to add
weight each consecutive week. Rest
no less than 1 min and no more than 4
min between each work set. This is all
about quality and time under tension
to help us build some raw strength.
For the pull up test if you don’t have
WEEK 11
the capacity to do a rep yet sub out a
ring row or table row if needed. You can
also use a band for assistance if you
have access to one.
SINGLE LEG BOX STEP UP
3 x 10/side
Glute Bridge
2 x 15
Dumbbell Deadlift
1 x 30
Dumbbell Floor Press
4x5
Pull Up
2 x max rep (Goal is 10+ each set. Use
asssitance if needed to get 10 reps)
“Z Press”
3 x 12
WEEK 12
Each work set should allow for quality
of movement and be challenging but not
to failure. Try adding weight from week
1. Rest no less than 1 min and no more
than 4 min between each work set.
SINGLE LEG BOX STEP UP
3 x 10/side
Glute Bridge 2 x 15
Dumbbell Deadlift 1 x 30
Dumbbell Floor Press 4 x 5
Pull Up
2 x max rep (Goal is 10+ each set. Use
asssitance if needed to get 10 reps)
“Z Press” 3 x 12
Each work set should allow for quality
of movement and be challenging but not
to failure. Try adding weight from week
2. Rest no less than 1 min and no more
than 4 min between each work set.
TUESDAY
General Fitness
PUSH UP (TEST)
Max Unbroken Set
-No rest at the top or bottom of the
push up. Reps should be continuous
movement.
AMRAP 15 min
6 Renegade Row (moderate)
12 Dumbbell Burpee
Run 200 meters
Use the same weight from your rene-
gade row for the dumbell burpee. This
workout should have you moving from
one exercise to the next with a strong
and steacy pace. Try not to sandbag
the run but make sure you can get right
to work when you come back in for the
next round. Push up test is continuous
movment with no resting at the top. Do
your best to not “peel” off the ground.
Your chest, hips, and thighs should
all leave the floor at the same time. A
good rule of thumb to show control is
the down should be just a bit slower
than the up on the movemnt. You can
also to this from your knees if needed.
21-18-15-12-9-6-3
ALTERNATING DB SNATCH
(MODERATE)
BOX JUMP OVER
Descending reps here which means
you should see a bit of an increase in
pace or at least hold onto what you
started with. The DB snatch is alter-
nating arms, not reps per arm. Bend
those knees enough to keep your back
nice and flat at the bottom of the lift.
Choose a box jump height that you are
comfortable clearing. You don’t have
to stand up on the box and I would
suggest avoding any rebounding. Keep
a strong pace here as they are easy to
slow down on.
EMOM 30 MIN
Min 1: 15/13 Cal Row or Bike
Min 2: 15 Burpee
Oh this one is a real treat and all about
threshold training. Min 1 you will com-
plete 15 cals for men and 13 cals for
women on a rower or bike. If you don’t
have this I would suggest a 150 meter
run or so. The work will take you nearly
the full minute but should have you
able to move into the burpees. This is
all about keeping your pace and again,
trying to finish with some time to rest.
15 burpees per round is a fair amount
of volume so if you are not used to this
take it down to 8 or 10 reps. If you try
the 15 and can’t complete them in the
minute try taking off 2-3 reps and see if
you can hold onto that.
WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Ride Rest GPP/ Ride Rest
Midline/Carries
RIDE REST 3 ROUNDS RIDE REST
15 Dummbell Squat (moderate)
45 Double Under
100’ Dumbbell Farmers Carry
45 Double Under
15 Weighted Sit Up (light)
The squat should be sometihng you
can do 15 reps in a row with on round
1. By the time you get further in the
workout you may have to break things
up into 2 or 3 sets which is fine. Just
keep the rest short. If you can’t do
double unders sub out singles for
the same reps. Use the same weight
from your squat for the famers carry
and don’t rush this walk. Time under
tension is a good thing.
RIDE REST 5 ROUNDS RIDE REST
12 Dumbbell Deadlift (moderate)
9 Dumbbell Squat
6 Dumbbell Push Press
100’ Double DB Front Rack Carry
:30 Flutter Kick
Lots time with the dumbbells today.
The weight should be moderate and
you will use the same load for all
movements. This will likely mean
the deadlift will fell a bit “lighter”
and by the time you get to the push
press it will be a bit more challenging.
The front rack carry is all about you
keeping your midline tight and not
overextending in your back. It’s also
going to be tough to catch your breath
here! Similar with the flutter kick but
see if you can do all :30 sec unbroken.
If that’s a stretch take it down to :15-
:20 seconds.
RIDE REST AMRAP RIDE REST
15 min OR 5 Rounds, whichever comes
first
50’ Wiaters Walk (right)
15 Goblet Squat
50’ Waiters Walk (left)
10 Toes to Bar
The wiaters walk should be a moderate
weight and have you focused on good
postioin while not rushing the carry.
Use one of the dumbbells for your
squat which should be consective reps,
espeically on the early round. Toes to
Bar can be a challenging movement so
a hanging knee raise is a great sub if
needed.
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Strength: Unilateral LB/UB General Fitness Ride Rest GPP/Midline & Ride Rest
3 Week Progressive OL Dumbbells

SINGLE LEG DEADLIFT 3 ROUNDS RIDE REST 4 ROUNDS RIDE REST

WEEK 13

3 x 10/side Run 400 meters 50’ Dumbbell Front Rack Carry

21 Dummbell Swings 10 Dummbell Box Step Over (moder-
Goblet Squat 12 Pull Up ate)
3 x 12 1 min Jump Rope
Goal: Sub 14 min 50’ Dumbbell Front Rack Carry
Banded March 5 1/4 Get Up (right)
3 x 1 min Classic and quick workout! Push on the 5 1/4 Get Up (left)
run but fight to keep it consistent. The 1 min Jump Rope
Dumbbell Row swing should be a moderate weight
3 x 10 and allow you to get the first round Goal: Just get it done
complete in no more than 2 sets. If the
Single Arm DB Incline Press 12 pull up is a bit much try taking the Fun one to chance things up. Have
2 x 10/side reps down to 6 or 8 if needed.. the box step up be the guide for your
-one arm holds the weight overhead weight today with moderate weight. It
while the other does the work, then should be a challenging set of 10 but
switch something you can keep moving on.
Box should be set so your hip crease
Dumbbell Pull Over is just below your knee if possible. The
2 x 15 front rack carry can have you using the
same laoding. 1/4 Get Ups are a great
Each work set should allow for quality way to work on the midline and are a
of movement and be challenging but bit slow so don’t stress on going quicly
not to failure. Use the first week to with this movement.
feel out the movements and try to add
weight each consecutive week. Rest
no less than 1 min and no more than 4
min between each work set.
SINGLE LEG DEADLIFT AMRAP 20 MIN RIDE REST 10 ROUNDS RIDE REST
WEEK 14

3 x 10/side 5 Pull Up 3 “Manmaker” (moderate)

10 Push Up 10 Sit Up
Goblet Squat 15 Squat
3 x 12 Goal: Sub 18 min
Goal: 10 + Rounds
Banded March The “manmaker” is a FULL body move
3 x 1 min No weight in this workout so focus on and they tend to feel slow which is fine.
quality reps, movement, and range of You should be looking to use moderate
Dumbbell Row motion. If you can’t do a pull up try weight here and will find some seg-
3 x 10 subbing out a ring row or dumbbell ments of the movement to be easier
row. Push ups can get tough so break than others. Pace out the sit ups and
Single Arm DB Incline Press them up early on as neeed. Use those you can even anchor your feet with the
2 x 10/side strong legs to keep a steady pace dumbbels if you like.
-one arm holds the weight overhead on the squats. If the reps seem a bit
while the other does the work, then daunting try going with 3/6/9 and you
switch can even cap the workout at 15 min if
needed to avoid too much volume.
Dumbbell Pull Over
2 x 15

Each work set should allow for quality

of movement and be challenging but not
to failure. Try adding weight from week
1. Rest no less than 1 min and no more
than 4 min between each work set.
SINGLE LEG DEADLIFT 3 ROUNDS RIDE REST 10-8-6-4-2 RIDE REST
WEEK 15

3 x 10/side 50’ Dummbell Lunge Right + Lunge Strict OR Weighted Pull Up

Left + Squat (light to modertae) Dumbbell Push Press (heavy)
Goblet Squat 10 Burpee Over Dumbbell -Complete 30 Alternting Box Step Ups
3 x 12 100’ Dumbbell Overhead Carry after each round of pull ups and push
10 Dumbbell Swing press.
Banded March
3 x 1 min Goal: Sub 15 min Goal: Just get it done

Dumbbell Row
3 x 10
Single Arm DB Incline Press
2 x 10/side
-one arm holds the weight overhead
while the other does the work, then
switch
Dumbbell Pull Over
2 x 15
Each work set should allow for quality
of movement and be challenging but not
to failure. Try adding weight from week
2. Rest no less than 1 min and no more
than 4 min between each work set.
Lunge/Squat complex is listed with
light to moderate weight since our
volume can add up a bit here. The
burpees over the dumbbel will be more
challenging than the usual standard
but should have you continue with a
strong pace. Overhead carry should
be focused on quality positon and not
rushing the walk. Make sure to keep
that belly tight and arms fully locked
out. Use one or even both of the dumb-
bels for the swings if you like.
Box should be low (8-12”) and weight
on the heavier side. This is a geat
opportunity for single leg work. The
pull up is a challenge so if you need
to do a dumbbell row or ring row as a
sub that is fine. Each round should be
challenging though. Same goes. for the
push press. A bit heavier loading in this
workout due to the lower rep scheme.
 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Strength: Unilateral LB/UB General Fitness Ride Rest GPP/Midline & Ride Rest
3 Week Progressive OL Single Modality

Dummbell Squat FOR TIME: RIDE REST 5 ROUNDS RIDE REST

WEEK 16

4x7 20 Double Dummbell Ground to Over- 12 Burpee

head (moderate)
Reverse Lunge Run 800 meters
2 x 15/side 15 Double Dummbell Ground to
Overhead
Dumbbell Romanain Deadlift Run 400 meters
3 x 12 10 Double Dummbell Ground to
Overhead
Dumbbell Press Run 200 meters
4x7
Goal: Sub 15 min
Single Arm Dumbbell Row
3 x 10/side The dumbbell work should be on the
moderate side but you still shouldn’t be
Close Grip Push Up able to get 20 in a row. Ideally a good
3 x 12 set of 10-12. reps when fresh. The run
is decreasing in distnace so keep that
Each work set should allow for quality in mind with pacing. Start strong and
of movement and be challenging but see if you can increase that pace by the
not to failure. Use the first week to last round. Make sure to bend those
feel out the movements and try to add knees and keep your chest up with a
weight each consecutive week. Rest flat back at the bottom of the lift.
no less than 1 min and no more than 4
min between each work set.
Dummbell Squat FOR TIME:
WEEK 17
12 Dummbell Thruster (moderate)
12 Toes To Bar
Cash Out:
200 meter Farmers Carry w/ Thruster
weight
Goal: Sub 12 min before you get to the
farmers carry
Weight on the thruster should allow
you to get the first round or 2 unbro-
ken. Needing to break them up in the
later rounds of the workout is fine but
it should be no more than 2 sets. Same
goes for the toes to bar which you can
do a hanging knee raise or straight leg
sit up if you like.
RIDE REST 5 ROUNDS RIDE REST

4x7 100 Squat 20 Alternating Dumbbell Snatch

75 Cal Row (moderate)
Reverse Lunge 75 Squat 20 Push Up
2 x 15/side 50 Cal Row
50 Squat Goal: Sub 15 mim
Dumbbell Romanain Deadlift 35 Cal row
3 x 12 Snatch is total reps while alternting
Goal: Sub 25 min arms. You should be able to get at
Dumbbell Press least 10-12 in a row on the first 2-3
4x7 Legs! If you have a rower jump on it rounds without any concern. The push
but a bike erg, echo bike, your your bike up is will require you to break things up
Single Arm Dumbbell Row trainer works well also. The squats are early on since volume will accumulate.
3 x 10/side high volume so you will need to break If you need to take things back a step
these up. If you are concerned about try going with 15/15.
Close Grip Push Up the volme try taking off 1/3 of the reps
3 x 12 for each set.

Each work set should allow for quality

of movement and be challenging but not
to failure. Try adding weight from week
1. Rest no less than 1 min and no more
than 4 min between each work set.
Dummbell Squat 3 ROUNDS RIDE REST EMOM 30 min UPPER BODY STREGNTH REST
WEEK 18

4x7 20 Alternating Dumbbell Box Step Up Min 1: 15 Dummbell Swing (moderate) TEST:
(light) Min 2: 10 Box Plyo Skier Pull Up: Max Unbroken Set
Reverse Lunge Run 400 meters Min 3: 5 Weighted Sit Up + Russian
2 x 15/side 10 Single Arm Push Press (right) Twist (light) Push Up: Max Unbroken Set
10 Single ARm Push Press (left) (Rest 4 min minimum be-
Dumbbell Romanain Deadlift Run 200 meters -Easy to Moderate Bike or Row till the tween each exercise)
3 x 12 next minute rolls if you have the time
Goal: Sub 18 min FTP Test
Dumbbell Press Goal: Just get it done
4x7 Box should be set up with you hip just
below your knee if possible. Weight Longer duration work but you should
Single Arm Dumbbell Row should be on the lighter side allwoing think of this as interval training. Push
3 x 10/side you to get 10-12 reps without breaking. the pace on the exercise and try getting
Push the pace on the run and you can on the bike or rower for an easy pace
Close Grip Push Up use the same weight from the box step till the next minute turns. You can use
3 x 12 up for the single arm push press if you a DB, medball, or nearly any object for
like. the Russian Twist.
Each work set should allow for quality
of movement and be challenging but not
to failure. Try adding weight from week
2. Rest no less than 1 min and no more
than 4 min between each work set.
My goal is to provide you with a simple and effective program that utilizes minimal equipment,
while helping educate you for valuable training styles in the future.

Many of the workouts you encounter are likely to be shorter in duration than you may be used to.
There is a good reason for this…. intensity. When we are able to shorten the time domains of our
fitness training it helps us boost our intensity which often yields more results. Intensity is especially
important when it comes to the kind of well-rounded fitness we can apply to anything; an explosive
technical climbing move on the bike, for example. This may take a bit of “practice” for some of
us to learn how to take our longer duration efforts and give it our all in a 20 min window or less.
Think “FTP” test and you will get the idea for the purpose of the workouts. Having said that, this is
all about moving WELL. You should be focused on quality mechanics and loading that allows you
to complete the movements with solid technique, even at fatigue. Once you have that dialed in you
can ratchet up the intensity on your workouts. Some will feel “easier” than others which is normal.

The purpose of this style of training is to target often neglected areas as we become specialists.
I love riding my bike just like you. I also know that all the bike riding in the world won’t make
me strong, it will make me better at riding my bike. If we can approach our general fitness with
a broad scope and build a bigger base, it in turn allows us to become better at the very things in
which we want to specialize. Simply, you have a bigger base to build from. - Chris Spealler