TRISTRONG DB CIRCUITS A
PROGRAM OVERVIEW
DIFFICULTY: Intermediate
VOLUME / TIMING: Low / Anytime
PROGRAM STRUCTURE: 8 weeks / 2 x 20-Minute Strength Sessions each week
SESSION STRUCTURE: 20 Minute Every Minute on The Minute Strength Work
EQUIPMENT: Dumbbells (ideally progressive in weight light-heavy), long exercise bands, miniband, Box or Bench.
FOCUS: Time efficient strength development & core stability for triathlon.
MOVEMENT VIDEO LIBRARY
WEEK 1 & 2
SESSION A
-
1 ROUND: Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
Min 1) Goblet Squat (Tempo) x 10-15
Min 2) Bent Over Row x 8-12 (1-sec pause)
Min 3) Anchored Bridge x 40-50 sec
Min 4) AR Press + Side Step x 25 sec each
Min 5) Prone T + Y x 40-50 sec
SESSION B
-
1 ROUND: Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
Min 1) Vertical DB Deadlift x 10-15
Min 2) Push-up (Tempo) / Shoulder Taps x 25 sec each
Min 3) Miniband Box x 40-50 sec
Min 4) Hollow Hold x 40-50 sec
Min 5) Cossack Squat x 5-8 each
WEEK 3 & 4
SESSION A
-
1 ROUND: Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
Min 1) Offset Squat (Tempo) x 5-8 each
Min 2) Alt. Bent Over Row x 5-8
Min 3) Anchored Bridge March x 40-50 sec
Min 4) AR Press + Toe Tap x 25 sec each side
Min 5) Prone Swimmer x 40-50 sec
SESSION B
-
1 ROUND: Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
Min 1) DB Deadlift x 8-12
Min 2) High Low Plank Transfers x 40-50 sec
Min 3) Miniband Side Step + 1-leg balance x 40-50 sec
Min 4) Anchored Deadbug x 40-50 sec
Min 5) Suitcase Reverse Lunge x 5-8 each
WEEK 5 & 6
SESSION A
-
1 ROUND: Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Offset Split Squat x 5-8ea
min 2) Shoulder Taps to Alt. Flags x 25s ea
min 3) Farmer March x 40-50s
min 4) OAOL V-Up x 40-50s
min 5) Offset Suitcase DL x 5-8ea
SESSION B
-
1 ROUND: Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Ipsi 1-leg RDL x 5-8 ea
min 2) Push-up + Flag x 40-50 sec
min 3) Miniband Alt. Kickback x 40-50 sec
min 4) Anchored Leg Lift x 40-50 sec
min 5) Step Up x 5-8 each
WEEK 7 & 8
SESSION A
-
1 ROUND: Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) DB Front Squat (Tempo) x 6-10
min 2) Renegade Row x 6-10 each
min 3) Bridge Hold Alt Floor Press x 6-10 each
min 4) OAOL RDL + Row x 25 sec each side
min 5) Airplane + Scaption Reach x 25 sec each
SESSION B
-
1 ROUND: Perform 45 sec on / 15 sec off
Min 1) Cat Cow
Min 2) 9090 Switches
Min 3) Bridge + Hollow Hold
Min 4) Prone T
Min 5) Inchworm + World’s Greatest
Min 6) Air Squats
Min 7) Lateral Squats
Min 8) Reverse Lunge + Knee Tuck
GUIDED WARM-UP VIDEO -
4 ROUND EMOM:
EVERY MINUTE ON THE MINUTE
min 1) Offset 1-leg RDL x 5-8 ea
min 2) Push-up + Prone T x 40-50 sec
min 3) 1/2 kneeling banded rotation + Lift x 25 sec each
min 4) Hollow Hold + OAOL V-up x 25 sec each
min 5) Step Up + Rev. Lunge x 3-5 each