Name: Playbook - Gritty Soldier - W1/D1 - Sprints + Functional Strength
Uploaded: 2024-01-20T14:25:56.427Z
Duration: 70 min
Description: W1/D1 - Sprints + Functional Strength

Tough but worth it. Looking forward to this grind!

Dalton

Good start to the program, love the functional strength aspect, sprints were a good finish.

Grayden

I like that day 1 provides something tough but sustainable. The only thing more I’d like is an RPE or 1RM % to work off of during the lifts.

Caleb

Jose

David

Alex

Larry

Killer, got my lil brother in on this one…💀🤢😂

Jordan

Andrew

1st workout and I didn't know what to expect but it's exactly what I needed. The simplicity of the plan allows me to execute at a beginner level and get the most out of my workout.

Great workout today! Excited to see where this program takes my overall fitness!

Jalen Jones

Guilherme

Just completed Basic and this first workout was difficult. Looking forward for tomorrow’s ruck!

Jack Banducci

Great first workout, sweated a lot more than to be expected!

Scotty

Good shit  let's see what tomorrow has in store for me.

Anthony

A great start and looking forward to continuing in the program!

Mike

Needing warm up exercises like your Get Selected programming.

Kris

James

Jesus

Leah

Tanner

Time to kick this thing off. Day 1 will be just as hard as the rest of the program. DO NOT QUIT. 

You'll do:
- Sprints (25m)
- Clean Pull 
- Back Squats
- DB Bench
- RDLs

8x25m @ 80% w/ 30 secs rest between sprints.

Sprints

- Standing in front of a weighted barbell. 
- Grab the barbell with a hook grip (fingers over your thumbs), and perform the first pull by lifting the barbell to mid-thigh level. 
- During the second pull, perform a knee and hip extension while keeping the bar close to your body. - For the third and final pull, explosively push your feet into the floor and shrug your shoulders to lift the weighted barbell above your waist.

Clean Pull

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Maintain a tight core and use full range of motion 
- Slightly tuck your elbows  
- Engage your chest as you come up

Flat dumbbell bench press

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell Romanian deadlifts

DB Bench and and RDL Superset

W1/D1 - Sprints + Functional Strength

Solid workout for day two. 54:23 for the ruck.

Nic R

Brutal on the push ups, I’m still sore from the acft I took yesterday!

Katie

W1/D2 - 4 Mile Ruck + Bodyweight Functional

Great workouts so far. Body is definitely in shock but I’m getting better!

That was rough first time ever doing most of those excersizes. Really glad this program starts building you up right off the bat

Keaton

W1/D3 - Weight Lift + MORE Sprints

Mt body hurts but I love how this plan takes that pain into account and gives you something you can push through and get stronger.

W1/D4 - Run + Cardio Complex

Exactly what I needed. Resolved some tightness

Morgan Davis

W1/D5 - Stretch + Mobility

Run was definitely a tough end, loved the challenge none the less!

W1/D6 - Full Body Strength + 1-Mile Run

The Hills on my route.....FUCKED MY WORLD UP!!!!!!

W1/D7 - 5 Mile Run

W2/D1 - Sprints + Functional Strength

W2/D2 - 4 Mile Ruck + Bodyweight Functional

Joyce

W2/D3 - Weight Lift + MORE Sprints

W2/D4 - Run + Cardio Complex

W2/D5 - Stretching Routine

Love the app, would it be possible to have it so the weights and notes logged aren't deleted if the workout is exited mid-way through, I usually split the workouts into mornings and evenings because of work.

Jake

W2/D6 - Full Body Strength + 1-Mile Run

Best time yet… even though it was on a treadmill

W2/D7 - 5 Mile Run

W3/D1 - Sprints + Functional Strength

W3/D2 - 5 Mile Ruck + Bodyweight Functional

Sprints hurt a bit after rucking yesterday, but pushed through👌🏻

W3/D3 - Weight Lift + MORE Sprints

W3/D4 - Run + Cardio Complex

W3/D5 - Stretch + Mobility

W3/D6 - Full Body Strength + 1-Mile Run

W3/D7 - 5 Mile Run

W4/D1 - Hill Sprints + Functional Strength

W4/D2 - 6 Mile Ruck + Bodyweight Functional

W4/D3 - Weight Lift + MORE Sprints

W4/D4 - Run + Cardio Complex

W4/D5 - Stretching Routine

W4/D6 - Full Body Strength + 1-Mile Run

W4/D7 - 5 Mile Run

W5/D1 - Hill Sprints + Functional Strength

W5/D2 - 7 Mile Ruck + Bodyweight Functional

W5/D3 - Weight Lift + MORE Sprints

W5/D4 - Stretch + Mobility

Bryce

W5/D5 - FARTLEK Run + Burpees

Killer workout, I can see just how much stronger I’m getting!

W1/D1 - Sprints + Functional Strength

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