Free Workout

5 sets: 3 reps per side, Turkish get-up, no rest 10 reps, Light dumbbell pull-overs, no rest *Perform one light and one moderate weight set of Turkish get-ups then 3 heavy sets. 3 sets: 10 …

Zone 5 training is very hard. Today we have 5 sets of near maximal effort running. Ensure you’re working at a rate that is sustainable for the entire 1-minute interval. Push hard and reap the …

Today’s lower body strength training is focused on the Bulgarian split squat. An excellent tool for developing single-leg strength and balance. Being strong on one leg is a key attribute for outdoor performance. 4 sets: …

Prepare. Being prepared for the backcountry or being prepared for life. Ensuring you’re doing everything in your power to control what you can. Have you prioritized your time in a manner that will allow for …

Circuit Days are key in developing muscular endurance and stamina. Pick one, two, or all three of the following circuits and perform them at a continuous pace resting 5-10 minutes between circuits. Circuit 1 (10 …

Sub row, ski, or bike if you can’t run. Run 5 min in Zone 1 20 min in Zone 2 5 min in Zone 1 Zone 1 – Very easy with little to no impact …

4 sets: 6-8 reps, military press @21X1, no rest 10 reps, prone shoulder external rotation with reach, 1-2 minutes rest between sets *When performing exercises to a prescribed rep range, always aim to achieve the …

It’s not often that a Rest Day falls on a Saturday. This is a great opportunity to get outside and enjoy the outdoors. With spring here, fresh air and vitamin D can make a world …

5 sets: 5 reps per side, 1/2 Turkish get-up, no rest 10 reps per side, half-keeling band or cable chop, rest as needed *Perform one light and one moderate weight set of 1/2 Turkish get-ups …

Reference the zone table below the workout to ensure you’re in tune with what each zone feels like for you as an individual. For today’s zone 4 effort we shouldn’t see any decline in speed …