Name: Playbook - Gritty Soldier - W1/D3 - Weight Lift + MORE Sprints
Uploaded: 2024-01-20T14:25:56.437Z
Duration: 80 min
Description: W1/D3 - Weight Lift + MORE Sprints

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

Dalton

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

Keaton

Jose

Let’s Go!!! Two claps and a Rick Flair!!

Jack Banducci

Sweating like an MFKR! Embracing the Suck”

By today, I'm sure you're hurting... but you're not going to quit. You're going to Ranger on.

For strength work, we'll do:
- Power Clean
- BB Lunges
- BB Shoulder Press

Then... MORE sprints! But this time, we'll go for 100 meters!

KEEP THESE LIGHT TODAY.

- Start with feet hip width apart 
- Clean barbell to shoulders
- Lower back down and repeat

Power Cleans

- Place the barbell across your upper back
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Barbell forward lunge

- Hold the bar with hands just wider than shoulder-width apart, wrists stacked over your elbows
- Keep your core braced and eyes looking straight ahead
- Press the bar directly overhead in alignment with the mid-foot 
- Lower the bar back down to the starting position with control

Barbell shoulder press

BB Lunge and BB Shoulder Press Superset

8x 100 meters @ 75% effort with 60 secs between sprints.

Sprints

Slow jog for a half mile for cooldown. No time standard.

Half mile jog (easy) (no time standard)

W1/D3 - Weight Lift + MORE Sprints

Tough but worth it. Looking forward to this grind!

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

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

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

Larry

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/D3 - Weight Lift + MORE Sprints

Community

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