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And whatsoever you do, in word or deed, do all in the name of the Lord Jesus, giving thanks to God and the Father by Him.

Col 3:17






​​DEMAND MORE OF YOURSELF    

ScaledTraineeWOD's

"New Trainees" 

The following is a 6 week training paradigm for those beginning a fitness program. (See 'Getting Started' for more information and training ideas.) It is scaled for those who have never participated in an exercise regimen, have been away for a while, or are in rehabilitation.


The WOD’s are progressive in that they incorporate increases in intensity, duration, and skill from week to week.  As you progress each WOD will introduce a new concept, exercise, resistance, or time element.


We recommend a training regimen of 3-on & 1-off exercise cycle.  This means that you will train hard for 3 days and rest / recover on the 3rd.  This protocol provides a variation of days off.  You are not restricted to this paradigm to achieve fitness; it is one of a plethora of alternatives.  Many choose to exercise in a variety of cycles; the following will be helpful.

  • SO Fitness: 3-ON (M/T/W), 1-Active Recovery (TH), 2-ON (F/S), Off Sunday
  • 3 Days Per Week: Monday, Wednesday, Friday; Weekends off 
    • Tuesday, Thursday, Saturday; Off other days 
  • 4 Days Per Week: Monday, Tuesday, Thursday, Friday; Weekends and Wednesday's off.
  • 5-6 Days Per Week: Choose the Rest Day or Days 


HEART RATE:  A standard for determining exercise intensity, rest, and recovery is the heart rate index or calculation of ones heart rate. To burn fat, increase Max VO2 (train the anaerobic and aerobic systems), requires an individual reach a"Target Heart Rate" of 70-85% of your maximal heart rate (MHR).  MHR is roughly calculated as 220 Beats per Minute (BPM), a generic estimation of the upper limit of what your cardiovascular system can produce during physical activity.


These numbers are estimates that provide only an average value; every person will deviate somewhat from the norm.  See Tool: Target heart rate calculator for the Mayo Clinic's heart rate calculator.


REST / RECOVERY:Knowing your MHR and keeping track of those numbers will enable you to better estimate how hard you are working and when sufficient recovery has been acquired. See "Target Heart Rate"to calculate your exercise heart rate and Recovery Heart Rates (RHR) to calculate your RHR.


WEEKS ONE-TWO

Day One:

Introduction of
Plank and Air Squat technique.  

Walk/Jog/Run/Ride/Row-10 Minutes: The protocol calls for 10 minutes of an activity of your choice.  Choose one and try to maintain the activity for the entire period.  


1-5 Rounds means that you will do the "Triplet";3 different exercise protocols i.e.  5-Push Ups, 5-Sit Ups, and 5-Air Squats for each round.  Rest 1-3 minutes or the time you need to recover normal breathing and repeat for a Second, Third etc.

NOTE: The less rest you require between bouts is an indication of the training effect of exercise.  Try to push yourself safely through the WOD's but be aware of your HR-Heart Rate as an evaluating tool and safety valve.


Work for 20-30 Minutes


Walk/Jog/Run/Ride/Row-10 Minutes
1-5 Rounds of:

  • 5 Push Ups
  • 5 Sit Ups
  • 5 Air Squats


Day Two:

Introduction of the Plank Hold, Hollow Rock, and Squat Hold

Walk/Jog-10 Minutes: The Protocol calls for an activity of your choice.  Choose one and try to maintain the activity for the entire period.  


1-5 Rounds means that you will do the "Triplet"; 3 different exercise protocols i.e.  15-20 Seconds Plank Hold either from the elbows or hands, 15-20 Seconds Hollow Rock Sit Up variation, and 15-20 Seconds of Squat Holds; Air Squats from the bottom of the squat-hold the position for the prescribed time.  Rest 1-3 minutes or the time you need to recover normal breathing and repeat for a Second, Third etc.


Work for 20-30 Minutes 

Walk/Jog-10 Minutes
1-5 Rounds of:

  • 15-20 Sec Plank Hold
  • 15-20 Sec Hollow Rock
  • 15-20 Sec Squat Hold

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