WEEK 3 Workout

WEEK 3 DRY-LAND COVID TRAINING PLAN

Monday: Slow and Steady

WARM UP

Water Polo Warm-Up 3 

https://www.youtube.com/watch?v=2LJ6nhvvz8k

CARDIO

  • Depending on your level 20-40 minutes
  • The goal should be to jog continuously at a comfortable pace non stop for the entire time.
  • If you cannot do this no problem either adjust your pace or Run/Walk

Run/Walk Program 

CORE 

(Repeat circuit x 3).

1 x Plank (30 secs -1 minute)

Plank Demo

30 secondss rest

1 x Flutter (30 secs – 1 minute) 

Flutter kick Demo

30 seconds rest

1 x Supermans (30 secs – 1 minute)

Superman Demo

30 Seconds Rest

Russian Twists (30 secs – 1 minute) 

Russian Twist Demo

30 Seconds Rest

Tuesday: 

WARM UP

Water Polo Warm-Up 3 

https://www.youtube.com/watch?v=2LJ6nhvvz8k

CARDIO

Main Set (Repeat 3-5 times)

1 minute Skipping

Intro to Skip (Video is long but helpful)

15 secs Rest

Mountain Climbers (45 secs)

Mountain Climbers

15 seconds Rest

Farmers Walk (2 minute)

Farmers Walk Demo

Skip (1 minute)

15 seconds rest

Farmers Walk (1 Minute)

15 seconds rest

Burpies (1 minute)

BURPIES DEMO

2 minute Rest

Wednesday: 

WARM UP

Water Polo Warm-Up 3 

https://www.youtube.com/watch?v=2LJ6nhvvz8k

CARDIO

3 – 5  km Run

5 minute cool down active recovery

LEGS 

(repeat circuit 3-5 times 30 sec – 1 minute reps)

Air Squats 30 seconds: – 1 minute (30 seconds rest in between)

Air squats

Alternate Leg Lunges: 30 seconds – 1  minute (30 seconds rest in between)

Lunges

Wall sits: 30 Seconds – 1 minute (30 seconds rest in between)

Wall Sit Demo

Thursday: 

WARM UP

Water Polo Warm-Up 3 

https://www.youtube.com/watch?v=2LJ6nhvvz8k

45 seconds Jumping Jacks

Jumping Jacks

15 seconds rest

 45 Seconds Push ups

Long Push Up explanation with modifications

Push Up Short Demo

15 seconds rest

 45 seconds of air squats

Air squats

15 seconds rest

 45 Seconds Mountain Climbers

Mountain Climbers

 15 seconds rest

 45 seconds planks

Plank Intro and progression

 15 seconds rest

 45 seconds alternate leg lunges

Lunges

 15 seconds rest

 45 seconds flutter kicks

Flutter kick Demo

 15 seconds rest

 45 seconds standing long jump (watch your head)

Standing Long Jump

 2 minute 15 second rest repeat 3 to 5 times.

FRIDAY: Nice

WARM UP

Water Polo Warm-Up 3 

https://www.youtube.com/watch?v=2LJ6nhvvz8k

Recovery Stretch Yoga

Recovery Day

Feel free to go for a walk stretch yourselves out drink lots of water because it is coming:)

SATURDAY: Oh jeez

2 km as fast as you can

In any combination 

100 push ups

Long Push Up explanation with modifications

Push Up Short Demo

 100 squats

Air squats

100 Burpees

Burpees

3 minutes of plank

Plank Intro and progression

 2 Km as fast as you can

 Record your time to measure your improvement:)

SUNDAY

OFF