Workouts
2x
10 Good Mornings
6 Yoga Squats
6 Twisting Lunges
Bear Crawl with yoga block
3x
1/1 TGU
1-2-3-4-1-2-3-4 Single Leg DL, per leg
1-2-3-4-1-2-3-4 DFSQ
1-2-3-4-1-2-3-4 Hanging Leg Raise
5x per side, single kb
5 swings
5 cleans
5 snatches
5 push presses
5 reverse lunges
Roll, stretch and box breathing
For the next 60 days, we’ll be doing a Primal Training program. This is a minimalist program that’ll bring us back to the basics. We’ll do just enough to improve our power, strength, and conditioning, with no extra fluff. It’s all about maximizing efficiency! These workouts will be short but to the point. There will be a lot of repetition, however, and as monotonous as it may feel, trust me that this is necessary in order to progress. Give each one of these simple workouts all of your effort, remain consistent about showing up, and you’ll see great improvements when we re-test Simple & Sinister at the end of the program!
We’re also going back to the basics with the nutrition recommendations. Over the course of the next 60 days, these are your weekly guidelines:
4 low carb days (100g or less of total carbs, shoot for 30g fiber)
1 high carb day (100-200g of total carbs, shoot for 30g fiber)
2 modified fasting days (women= 500 calories, men =600 calories)
That’s it. No need to track everything- just pay attention to your carb intake, and on those modified fasting days, count your total calories.
As far as what types of foods you should be eating, stick with foods as close to how they appear in nature as possible. Potatoes are great, potato chips aren’t. A bowl of oatmeal works, but oatmeal raisin cookies… not so much. On your non-fasting days, be sure to include a good source of protein at every meal (at least 3x daily), along with as many veggies as you can get in. There aren’t any food groups that are off limits, but focus on high quality, nutrient dense foods across the board. Avoid packaged snack foods and go for fruit, nuts, seeds, etc, if you need a little something to eat between meals.
On your modified fasting days, continue to stick with high quality, nutrient dense foods, but get in those calories however you prefer. You can divide the calories up into several snacks, or save them all for one decent meal. Just keep in mind that fruits and veggies will be the lowest calorie foods, so you’ll get more “bulk” in your belly by focusing on those.
3x
10/10 bird dogs
5 pushup to downdog
5/5 BU press
5/5 bent over rows
1-2-3-4-1-2-3-4 double push press
1-2-3-4-1-2-3-4 HSPU
1-2-3-4-1-2-3-4 pull-up
15s-30s-45s-60s farmer carry
Do one push press, then set the kettlebells down. Rest as needed, then perform a set of 2. Rest, then do 3, etc. Go as heavy as possible and rest as needed between each set to maintain maximum strength. After completing both 1-4 ladders of push presses, move to HSPU and repeat the cycle.
3x
2-4-6-8-10 swings
1-2-3-4-5 GSQ
Do 2 swings, 1 GSQ, 4 swings, 2 GSQ, etc. Don’t set the KB down until you complete the full set. Rest as needed between sets.
Roll and stretch
Make up yesterdy’s assessment or do the workout below:
3x, length of gym for each
SL march
Inverted toe touch
Inch worms
Lunges
High knees
Butt kicks
Then, 50 jumping jacks
Partners
A-Flutter kicks
B-100 KB Swings
A- Wall sit
B- 100 Squats
A- Plank
B- 100 Dips
Together:
60 partner Burpees
A- Rest
B- 1600m (1 mile) run or row
One partner holds “A” while the other performs reps of “B”. Partners trade places as desired until the total number of prescribed reps have been completed. Then they move to the next set.
roll and stretch
Thanks to a Marcia for opening her Pilates studio to us, the bootcamp crew was able to stay warm and dry and enjoy some roll and release!
Assessment day! Before embarking on our next training program (a 60 day primal body program- more on that later), we’re going to test our baseline using the Simple & Sinister challenge the last time we’ve done this at Octane was March of 2018!
Here's how it works:
PVC mobility + stick DL
3x
3/3 halos
3 prying GSQ
5 good mornings
1/1 naked get up
3x
2/2 light TGU
10 deadstop swings
Simple & Sinister test
Choose the heaviest weight in which you feel like you can accomplish all the given reps with good form (maintaining the standards outlined by Strongfirst, below). Record your weights used and keep them in a safe place! You are keeping your workout journal, right? 🤨
Roll, stretch, alligator breathing.
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1. The back is neutral. The neck is slightly extended or neutral on the bottom of the swing.
2. The heels, toes, and the balls of the feet are planted, and the knees track the toes.
3. The working shoulder is packed.
4. The kettlebell handle passes above the knees during the backswing.
5. The working arm is straight at the bottom position.
6. There is no forward knee movement on the upswing.
7. The body forms a straight line at the top of the swing. The hips and knees fully extend; the spine is neutral.
8. The kettlebell forms an extension of the forearm at the top of the swing; the arm is almost straight.
9. Inhale on the way down; forcefully exhale on the way up.
10. The abs and glutes visibly contract at the top of the swing.
11. The kettlebell floats for a second at the top of the swing.
1. Use both hands to lift the kettlebell off the ground to the starting position of the floor press and to return it to the ground at the end of the get-up.
2. The wrist on the kettlebell side is neutral.
3. The elbow on the kettlebell side is locked and the shoulder is packed.
4. The shoulder of the free arm does not shrug up.
5. The heel of the foot on the kettlebell side stays planted during the low sweep, the lunge up to standing, and during the reverse of these actions.
6. The knee touches the deck silently on the descent into the half-kneeling position.
7. The arm holding the kettlebell is vertical or almost vertical.
8. The neck is neutral for the top half of the movement, from the lunge up.
9. In the top position, the knees are locked and the lower back does not hyperextend.
The movement is smooth, without jerky transitions.
3x
lunge + hamstring stretch (length of gym)
inchworm (length of gym)
10/10 bird dogs
10 good mornings
30 singles
4x
10/10 Hip Bridges (between boxes, add weight if needed)
15 Frog thrusters
60 sec rest
4x
20 shoulder taps (in handstand or modify to plank)
Bear crawl length + back with yoga block
50m farmer carry (double KB)
20-15-10 KB wall balls
1 min plank between sets
Roll, stretch and breathe
3x
10/10 monster walks
10 seated row with band
10/10 single leg DL
400m run
Stations
1 min each, 30 sec transition
4x
Jumprope
Rower
Rack holds (double KB)
Situps
H2H swings
Plank
Stretching with bands, box breathing
3x
1/1 arm bar
5 pullovers
5/5 kneeling BU press
5/5 windmills
4x
5 cleans- L
5 snatches- L
1 TGU (from top)- L
5 cleans- R
5 snatches- R
1 TGU (from top)- R
90-120 sec rest
3x
15 pushups
15 ring rows
15 GSQ
15 V-Ups or tuck ups
rest as needed
You go, I go
30-20-30-20 swings
rolling, stretching and breathing
This week, the purpose is to keep moving, but go lighter. Think of this as an active recovery week. You need to keep working your muscles, but at a much lower intensity. It’s important to throw in a deloading week between intense training blocks to prevent overtraining. You should build warmth and a bit of a burn in your muscles, but you shouldn’t be approaching failure on any of your sets. There also won’t be a MyZone challenge this week. Your goal is just to show up every day and move!
We’ll be starting a new phase of programming next week. You’ll learn more about what’s coming toward the end of this week!
mobility with PVC
3x
5 pushup to downdog
10 supermans
10 OHSQ (with PVC)
20 mountain climbers
4x
10/ 10 MP
10 pull-ups
20 walking lunges
1 wall walk
90-120 sec rest
Then,
800m run
Tabata
Ball slams
DU
20 sec of work: 10 sec of rest x 8 rounds
alternate between ball slams and DU each round
Stretching on wall, box breathing
Active recovery day or makeup day.
Roll glutes and hamstrings with ball (sitting on box)
Release hip flexors (lay face down on ball, with ball 1” to the side of your belly button)
Then roll quads with roller.
3x
10/10 bird dogs
10 Supermans
1/1 arm bar
10 good mornings
For 30 mins
400m easy run/ row
bear crawl length of gym
1 min jump rope
30 sec total one arm, one leg plank
Rest to dark gray
Do your best to stay in green during the runs/ rows.
1 min per side of each
Figure 4 stretch on wall
Couch Stretch
Brettzel
5 min Roll lower body
2x
SL March
Inv Toe Touch
Lunge + Hamstring Stretch
Walking Toe Grabs
Walking Knee Grabs
High Knees
100m/ 800m Run
Run 100m on the first set, and 800m on the second.
Suicide- 5x
20m + back
40m + back
60m + back
80m + back
100m + back
Rest 1-2 minutes between sets, to maintain maximum intensity.
3x
50m KB OH Carry
50m KB Rack Carry
50m KB Farmer Walk
Switch arms and repeat on the other side.
Roll, stretch and breathe
