Masters Engine

Masters Engine example week of training

Day 1 · Hard

Day 1, hard: squat strength and short conditioning. RAMP warm-up, back squat 4 by 4 at 77 per cent of training max at 127.5 kg, Bulgarian split squats and hamstring curls, a 12-minute EMOM of bike calories, strict handstand push-ups and backward sled drags, cool-down, and the day's recovery target.

Day 2 · Easy

Day 2, easy: gymnastics skill and aerobic intervals. RAMP warm-up, 5 by 8 strict pull-ups with top-of-the-bar holds, four 4-minute ski intervals at around 2:00 per 500 m, posterior chain and scapular accessory work, and a Zone 2 cool-down.

Day 3 · Moderate

Day 3, moderate: press, Olympic lift and mixed conditioning. RAMP warm-up, strict press 3 by 4 at 57.5 kg, snatch singles ascending to 75 kg, three rounds for time of burpees, clean and jerks and row calories, and a cool-down.

Day 4 · Hard

Day 4, hard: posterior chain, odd object and competition simulation. RAMP warm-up, deadlift 2 by 2 at 83 per cent at 175 kg, dumbbell farmer carries, a 20-minute AMRAP of ski calories, sled pushes and strict pull-ups, and a cool-down.

Day 5 · Optional

Day 5, optional: aerobic recovery and accessory work. RAMP warm-up, 40 minutes of easy conversational Zone 2 bike, and an accessory circuit of tempo split squats, band pull-aparts, face pulls, side planks and Copenhagen planks.