Friday
Baseline
ROM Drills
3 Rounds
1/1 Arm Bar
20 sec Prying GSQ
Bear Crawl
100m Run
Work Capacity
For Time:
400m Run
5/5 TGU
400m Run
4/4 TGU
400m Run
3/3 TGU
Durability
50 Situps
Thursday
Baseline
ROM drills with PVC
3 Rounds per side
TGU up + 3 Halos + 3 Windmills + TGU down
Strength
5 Rounds
3-5/3-5 Single Leg DL
3-5/3-5 MP
1/1 Arm Bar Stretch
Work Capacity
60:0 x3
KBS
KB Uppercut
Burpees
:15 Rest
Durability
Accumulate 2 min Hollow Body Hold
Accumulate 2 min Plank
Wednesday
Baseline
Roll hamstrings/ glutes, hip mobility
3 Rounds
3 Inchworm + pushup
10 Walking Lunges
100m Run
30 seconds Jumprope
Work Capacity
For Time, 30 min cutoff
800m Run
40 Battling Jumprope or DU
600m Run
30 Ball Slams
400m Run
20 V-Ups
200m Run
10 Burpees
To modify, decrease run distances as needed.
Durability
Rolling and stretching
Tuesday
Baseline
ROM drills
3 Rounds
1/1 Arm Bar
5/5 Halos
30 Singles
Strength
5 Sets
3-5 DFSQ
3-5 Pullup
2-3 min rest/ mobility work
Work Capacity
Double Thrusters
KBS
Getting in a one hour workout is the easy part... It's the food you consume during the other 23 hours that count even more.
I know you’re crunched for time, but you still manage to carve out a few hours each week to get to the gym and do your training. Good for you! Scheduling time to take care of yourself is absolutely vital. Since you’re so limited on free time, it’s also really important that you use those sessions wisely, and make sure your workouts are effective. So what’s the most beneficial workout you can do? How can you get the biggest return on your time investment? Strength training? Endurance sessions? Maybe bouts of high intensity intervals? I would actually argue that the most important workout you should be doing happens in the kitchen, not in the gym.
Your workout sessions honestly won’t give you the progress you’re hoping to achieve if you don’t also have good eating habits. You can't outrun the junk food, folks. The quality of food and drink you consume determines the quality of your body composition. That’s worth repeating: the quality of food and drink you consume determines the quality of your body composition. The purpose of your training sessions are actually to break down muscle, and proper nutrition (along with adequate sleep!) helps build that muscle back even stronger. A session of heavy lifting and sprint intervals won’t help you make much progress if you follow it up with a pack of ramen noodles. If you don’t have time to cook after spending the time training, then next time, skip the training and spend an hour in the kitchen cooking food for the week instead.
My argument is this: if you have time to make 4 workouts per week (or 2, or 5, or whatever), but are always eating out or grabbing convenience food from a box because you have ZERO time to cook food, then cut out one of those workouts and make it meal prep time instead. This is your most important workout of the week! It will make the rest of your workouts far more effective, so don’t feel guilty for missing the gym that day. Use the time to cook up lots of quality protein and veggies, and chop up salad ingredients and make your dressing. Maybe boil some eggs, make tuna salad or a pot of chili. Get your prepared meals into the fridge and they’re ready for you to grab and go during the week, so you won’t have to settle for the drive through.
Remember; meal prep comes first, training comes second. Get in the habit of taking some time at the beginning of the week, either on Sunday or Monday, to do your cooking, and stick with your training in the gym the rest of the week. Commit to this meal prep “workout” and you’ll be shocked at how much more effective your other workouts become!
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Need more guidance? You're in luck! I'm halfway through my Precision Nutrition Coaching Certification and am now accepting a limited number of nutrition clients. I will coach clients at a discounted rate of $89 per month until I finish my certification. I see many coaches charging over $700 per month for this service! This is a completely individualized program. You'll get an initial consultation and weekly check-ins. I will keep an eye on your progress to be sure you are moving toward your goal. This is a habit-based approach to nutrition, in which our goal is to find what works for you and find how to make it stick. If you've tried every diet out there but can't maintain the body composition you're after, I can help!
Contact me at info@trainoctane.com
Monday
Baseline
Shoulder ROM with PVC
3 Rounds
10/10 Bird Dog
10 Frog Thrusters
10 Air Squats
10 Good Mornings
Work Capacity
10 min AMRAP
1/1 TGU
10 KBS
Then, Tabata
Pushups*
Air Squats
Situps
Shuttle Run (25m and back)
*If you get to failure on pushups, rather than forcing more reps out with crummy form, modify your pushups or switch to holding a plank! The most important part of the pushup is not moving your chest up and down, but holding maximum tension and maintaining a straight line from the top of your head to the base of your spine. If you can't hold that posture while pushing away from the floor, then you can modify by elevating your upper body on a box or stopping the pushups altogether and focusing on holding that tight posture in a plank!
Durability
Stretch with bands
Saturday
Baseline
Rolling
3 Rounds
Bear Crawl
10 Deadlifts
5/5 Kneeling BU Press
100m Run
Work Capacity
5 RFT
10 KBS
10 Double Thrusters
Durability
400m Run
Then lots of stretching!
If you have ever attended a 5am Octane class, you've most likely had the pleasure of training with Amy. She is so consistent with the training program and following the nutrition habits that she's learned, and the outcome speaks for itself. At 50 years old, she is stronger, more agile, and in better cardiovascular shape than many 20 year olds I know! She's also been known to text other Octane members to make sure they're awake and heading to class... she keeps us all accountable and is supportive and encouraging of everyone. She has even saved class when my alarm didn't go off (whoops), by opening the gym and leading the workout! Thanks for all that you do, Amy!
I am 50 years old and employed by the Federal Courts. I have been a member at Octane for about 3 1/2 years. I have belonged to a gym since I was 20 years old, always seeking out group exercise to keep me motivated.
When I joined Octane, I was looking for something close to my house, as I was tired of packing a workout bag every day. What I found was more than group exercise; it was a group of people who care for and support each other. So much so, that Shannon sometimes has a hard time explaining the workouts over our “supporting” each other.
Our classes are more like “group” personal training sessions. Shannon is always instructing, encouraging and aware of our every move. (Especially when we try to cheat on burpees.) She is willing to discuss any nutrition or exercise question we have, day or night. She is knowledgeable but not judgmental. She treats us better than family.
Even coming from a steady workout regime, I feel I am stronger than when I began with Octane. The entire program is just different from anything I’ve ever tried.
If you haven’t tried Octane, you are missing something special. - Amy
Friday
Baseline
Rolling
3 Rounds
1/1 Arm Bar
3/3 Halos
5 GSQ
Then
5/5 TGU
Strength
5 Rounds
3-5/3-5 Single Leg DL (or modify to both legs)
3-5 Pullups (No kipping- modify with bands or rings. We now have a weight belt for those ready to add weight!)
2-3 mins mobility work
Work Capacity
60:0 x 3 Rounds
KB Wall Balls
1- Arm Push Press (switch at :30)
Jump Rope
Rest :30 between rounds
Durability
Rolling/ active stretch.
Thursday
Baseline
ROM drills
3 Rounds
1/1 Arm Bar
3/3 BU Press
3/3 Windmill
20 sec Prying GSQ
Strength
5 Rounds
3-5 Double FSQ
3-5 Double MP
1/1 Arm Bar Stretch
Work Capacity
5 Rounds
10 KBS (Heavy)
10 Swing Release (Heavy)
10 H2H KBS (Medium)
Durability
Accumulate 2 min Hollow Body Hold
Accumulate 2 min Plank