Training Sessions Per Week
5
Equipment required
-Dumbbells or Kettlebells
-Barbell and Plates
-Bench
-Pull-up Bar
-Plyo Box
-Wall Ball
-Machine of Choice
Notes
Power Hour combines each of our other tracks into a comprehensive single session that last for 60 minutes, 5 x per week. You can expect workouts from tracks including DadWOD and Cardio Club, and strength work from our DadSTRENGTH, DadBOD and Olympic Lifting tracks.
Example Week
-
Warm Up
Blood Flow
3-5 minutes of cardio (machine of choice or easy jog) or simple calisthenics (e.g. leg swings, arm circles etc.)
Joint/ Body Prep
2 sets:
5 Inchworms (focus on stretching hamstrings)
10 Pause Air Squats or Goblet (elevate heels if needed)
5 x World's Greatest Stretch, each side
15 x Hollow Rocks or 30 sec Plank
Specific Prep
Back Squat
1 x 5 on empty bar
1 x 5 @ light weight
1 x 5 @ moderate weight
2 x 3 @ heavy weight
*Building up to working weight
Back Squat
Set 1 - 2 Reps
Set 2 - 2 Reps
Set 3 - 2 Reps
Set 4 - 2 Reps
Set 5 - 2 Reps
Warm up to a challenging starting set. Perform 5 heavy sets of 2. Take as much rest as needed to maximize your intensity for each set, whilst maintaining good technique.
Workout of the Day
Score Reps
9 x AMRAP 2 minutes:
20/15 Calories (machine of choice)
Max reps Wall Balls/ Farmers Grip Lunges/ Dumbbell Box Step Overs in time remaining
Rest 1 minute between each round
Wall Ball: 20/14lbs
Dumbbells: 2 x 22.5/15kg
Box: 20"
Alternate your final exercise each round, continue until you have completed 3 sets of each.
-
Warm Up
2–3 rounds:
60 seconds easy cardio (row/bike/jog)
8 World’s Greatest Stretch (alternating sides)
10 Scap Push-ups
10 Tempo RDLs (3 sec down - lightweight or bodyweight)
20 seconds Hollow/Tuck HoldFocus: hips + hamstring= mobility, anterior core activation, controlled hinge pattern.
Then;
2-3 rounds:
(lightweight/easy-mod pace)
10 DB/KB Sumo Deadlift
5/side DB/KB High Pull
5 Burpees No Push-up
Rest 30sec
3 rounds:
(build to workout pace and weight)
6-8 DB/KB Snatch (beginners alternate, others perform 3-4/side)
4 Burpees over Dumbbell
Rest 30sec
Workout of the Day
Score Time
CrossFit Open 24.1
For Time:
21-15-9
Dumbbell Snatches (left arm)
Lateral Burpees over Dumbbell
Dumbbell Snatches (right arm)
Lateral Burpees over Dumbbell
Men use a 22.5kg dumbbell, women use a 15kg dumbbellSubstitute a Kettlebell for the Dumbbell as required.
Snatch
Set 1 - 2 Reps
Set 2 - 2 Reps
Set 3 - 2 Reps
Set 4 - 1 Reps
Set 5 - 1 Reps
Set 6 - 1 Reps
Complete a new working set every 2:00-2:30. You can build up in weight or hold a weight across your sets, your choice. Drop & reset between each rep.
Optional Accessory Work: Core Work
3 sets:
21 Russian Kettlebell Swings
15 reps of a Core Exercise of Choice
9 Side Bends, either side (using kettlebell or similar weight)
Perform as a 3-way superset, rest 1-2 minutes between sets
-
Warm Up
Blood Flow
3-5 minutes of cardio (machine of choice or easy jog) or simple calisthenics (e.g. leg swings, arm circles etc.)
Joint/ Body Prep
2 sets:
10 Push-ups or Hand Release Push-ups
10 External Rotations (each shoulder, using a band, light weight or no weight)
10 Alternating Bent Over Rows (5 each arm)
30 sec Samson Stretch beside bench, each leg
Specific Prep
Bench Press
1 x 10 on empty bar
1 x 5 @ light weight
1 x 5 @ moderate weight
1 x 5 @ moderate/heavy weight
*Building up to working weight
Bench Press
Set 1 - 2 Reps
Set 2 - 2 Reps
Set 3 - 2 Reps
Set 4 - 2 Reps
Set 5 - 2 Reps
Warm up to a challenging starting set. Perform 5 heavy sets of 2. Take as much rest as needed to maximize your intensity for each set, whilst maintaining good technique.
Workout of the Day
“Lynne”
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-upsStart a new set every 5:00
Record total reps (add together the sum of your bench press + sum of your pull-ups)
If you can perform 10+ strict pull-ups in a set, perform this workout strict.
Gun Show
3 sets:
10-15 reps of a Triceps Exercise of Choice
10-15 reps of a Biceps Exercise of Choice
Rest 1-2 minutes between sets
Record weight (if any) used for each exercise.
Triceps Exercises:
- Tricep Pushdowns (band or cable)
- Overhead DB Tricep Extensions
- Skull Crushers
- Dumbbell Rollbacks
- Close Grip Push-ups (max reps)
- Dumbbell Deficit Push-ups (max reps)
Biceps Exercises:
- Barbell Curls
- EZ Bar Curls
- Preacher Curls
- Dumbbell Curls (alternating or together)
- Dumbbell Hammer Curls (alternating or together)
- Incline Dumbbell Curls (alternating or together)
- Dumbbell Crusher Curls
- Banded Bicep Curls
-
Cardio Club or Run Club
Choose a Cardio Club or Run Club workout for today.
The goal of our Thursday Power Hour session is to keep moving the body but allowing some recovery from loading to ensure we can push hard into the back end of the week.
Our personal recommendation for the next 8 weeks is to use Thursday sessions to hit our Mikko Triangle progression (see Monday's Cardio Club). Alternatively, use today to get some running in.
Record your results against whatever session you select in the relevant track.
-
Warm Up
Banded Tricep Stretch
Banded Hip Opening Stretch
5 x Broad Jumps
With empty barbell or light weight:
10 x Good Mornings
10 x Muscle Cleans
5 x Vertical Jumps
5 x Power Cleans
Then;
Build up to opening weight for work sets
Power Clean
Set 1 - 3 Reps
Set 2 - 3 Reps
Set 3 - 3 Reps
Set 4 - 2 Reps
Set 5 - 2 Reps
Set 6 - 2 Reps
Complete a new working set every 2:00. Build up or increase your weights across your sets, your choice. Drop & reset between each rep.
Workout of the Day
Score Time
3 rounds, each for time:
40/30 Calories (machine of choice)
30 Wall Balls (20/14lbs)
20 Clean & Jerks (60/40kg)
10 Bar Muscle Ups
Start a new set every 10 minutes
If you cannot perform bar muscle ups, either perform 10 burpee pull-ups or 10 pull-ups & 10 dips instead
-
Warm Up
Blood Flow
3-5 minutes of cardio (machine of choice or easy jog) or simple calisthenics (e.g. leg swings, arm circles etc.)
Joint/ Body Prep
2 sets:
10 Good Mornings or Single Leg Deadlifts (each leg)
6 Hollow Arch > Superman (Alternating sides)
15 Russian KB Swings
10 Elbow Plank to Tall Plank (elbows to top of push-up)
Specific Prep
Deadlift
1 x 5
1 x 4
1 x 3
1 x 2
*working up to working weight
Deadlift
Set 1 - 3 Reps
Set 2 - 3 Reps
Set 3 - 3 Reps
Set 4 - 3 Reps
Warm up to a challenging starting set. Perform 4 heavy sets of 3. Take as much rest as needed to maximize your intensity for each set, whilst maintaining good technique.
Workout of the Day
“McGhee Intervals”
5 x AMRAP 3 minutes:
5 Deadlifts (125/85kg)
13 Push-ups
9 Box Jumps (24/20")
Rest 1 minute between each interval. Start from wherever you paused in the previous round.
Optional Accessory Work
EMOM x 5-10:
30 seconds of max reps (core exercise of choice)
30 seconds of rest
Complete any core exercise of choice. This can range from a sit-up to GHD sit-up to Toes-to-Bar to Hanging Knee Raises/Leg Raises to Ab Crunches or any other movement of your choice.
Perform as many reps as you can in 30 seconds and then rest 30 seconds. Repeat for 5-10 sets (based on how much time/energy you have) and record total reps.
-
Today is a rest or catch-up day. We recommend at least one full rest day a week. Use the time to recover, prepare for another week and spend time with family.
Perhaps life demanded you take an unexpected break during the week? In this case, use today to catch up on something you missed.