Welcome to the Limitless Athlete Programme! The programme will be updated weekly on either Saturday night or Sunday. If you have any concerns or queries about the programme, please don’t hesitate to contact us. If the prescribed weight is to heavy or it is to hard to maintain through the workout then scale it back a bit. There is no shame in that. You will still get just as much out of it as an RX athlete.  Rest between sets is essential as your muscles need to recover properly so it is ready for the next set. If you don’t wait long enough then the muscles will be too fatigued to get the most out of the next set! Follow the percentages as closely as you can, if you are failing the reps then drop the weight. Don’t let your ego get in the way off performing correct technique.
A)   Strength
Back squat
Every 2 mins x 5
8 back squats @80%
B)   Double DB Squat
3 x 15
Heavy DB or KB nice and controlled movement, looking for good depth.
C)   Met-con
AMRAP 20:
Buy in 1000m row
9 TTB
28 Double unders
7 Double DB hang to overhead 50/35
D)   Engine work
60 seconds on 30 seconds off 5 rounds
Ski Erg
A)   Complex
Every 2 mins x 6
3 Power Cleans
1 Thruster
B)   Strict Press
4 x 5
Rest 3 mins after ea set
Your last rep of each set should be a struggle
C)   Met-con
3 rounds:
50 wall balls
D)   Go!
For Time:
30 bar facing burpees
How fast can you go?
A)   Strength Super Set
EMOM 16
Min 1: 4 Stiff legged deadlift
Min 2: 4-8 strict pull up
B)   Met-con:
6 rounds for time:
8 Deadlift 225/155
50ft handstand walk
C)   Extra Gymnastics
For Quality: 3 rounds
5 Deficit HSPU
7 Ring dips
9 Ring pulls
D)   Stretching/ROMWOD
30 mins of stretching/ROMWOD
A)   Snatch Complex
Every 2 mins x 6
3 Power snatches
1 Overhead Squat
B)   Met-con
AMRAP 9:
1,2,3,4,5 etc
Full snatch 135/95
Burpee box jump over
C)   Met-con
For Time: 12 min cap
50 wall balls
50 box jumps
50 wall balls
EMOM 2 bar muscle ups
D)   Midline Work
Accumulate 2 mins of ea exercise
Leg raise
Hollow hold
Handstand hold (wall if need be)
A)   Bench Press
5 x 8
5 sec lower each rep
Heavier than last week
 
B)   EMOM 10
5 – 15 TTB
 
C)   EMOM 10
5 – 15 SHSPU
D)   EMOM 10
5 – 15 pull up/CTB
 
E)    EMOM 10
10 – 50ft handstand walk
 
F)    Rowing
1000m
Rest 1 min
800m
Rest 1 min
600m
Rest 1 min
400m
Rest 1 min
200m
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Rest Day