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Tyler Saunders - Training Plan

TylerTrainingPlan.jpg

Push/Pull Calisthenics Workout

  • Pull Ups (Weighted or B/W) - 12, 10, 8, 6 
  • Dips (Weighted or B/W) - 12, 10, 8, 6 
  • Pike Pushups - 6-8 x 3 
  • Inverted Rows (Weighted or B/W) - 8-10 x 3 
  • Ski Erg Intervals - 30 on/30 rest x 8

Lower Body Workout

  • Barbell Box Squats - 10, 8, 6 
  • 45-Degree Leg Press - 12, 10, 8, 6 
  • Leg Extension - 15, 12, 10, 10 
  • Swiss Ball Leg Curl - 15 x 3 
  • Single-arm KB Swing Intervals - 30 on/15 rest x 8

20-min AMRAP (AS MANY ROUNDS AS POSSIBLE)

  • 250 metre Row 
  • 10 Dumbbell Snatch (L) 
  • 10 Dumbbell Snatch (R)
  • 10 Med Ball Slam
  • 10 Chest-to-floor Burpees

25/30min EMOM (EVERY MINUTE ON MINUTE)

  • 10 DB Incline Bench Press
  • 10 DB Chest-supported Row
  • 10 DB Romanian Deadlift
  • 10 DB Shoulder Press (Standing)
  • 10 DB Goblet Squat
  • 8-10 Pull Ups

Author: Tyler Saunders

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