Gym Jones _ Training Plan _ NO GEAR

8/9/2019 Gym Jones _ Training Plan _ NO GEAR

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Written By Rob MacDonald & Mark Twight Gym Jones No Gear

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

WORKOUT RECOVERY WORKOUT RECOVERY WORKOUT RECOVERY REST

orkout:

3x20 Squat

3x10 Jump Squat

3x5 Tuck Jump,

Then:4x (30sec Work/30sec Rest)

Frog Hop @ >25 reps per

Interval pace

Rest 2:00 minutes

4x (30sec Work/30sec Rest)

Split Jump @ >20 reps per

Interval pace

Rest 2:00 minutes


Burpee @ >10 reps per

Interval pace

Then:

Cool Down with 10-20

minute Run

orkout:

5x (1-6) Pull-up Ladder (i.e.

105 total reps)

Then:

45-60 minute Run @ EasyPace

Note:

For Pull-up Ladder use the

following format:

1x Pull-up, Rest 5

seconds, 2x Pull-up, Rest 10

seconds,

3x Pull-up, Rest 10


seconds,

5x Pull-up, Rest 20


seconds

orkout:

One Hand Stand Push-up

Every 30 seconds for 50

minutes (i.e. 100x HSPU)

Note:

Emphasis is on perfect

form. Place hands close

together to get maximus

range of motion.

orkout:

60-90 minute Run/Bike/

Swim @ Easy pace

orkout:

arm-up with 10-20 min

easy run,

Then:

5x1 min All-Out Sprint(Run)

Rest 4 min (active, walk,

stretch) between intervals

Then:

Run/walk 15-30 min easy to

Cool Down

Note:

im for 400m each 1

minute Interval

orkout:

60 minute Run/Bike/Swim

@ Easy Pace

Rest

A B C D E F G






orkout:

3x20 Air Squat

3x10 Jump Squat

4x5 Tuck Jump

Then:

20x Split

Jump (10 eachside) +

50m Bear Crawl

Five Rounds

Then:

Rest 2 minutes

Then:

20x Frog Hop +

40m Bear Crawl

Four Rounds

Then:

Rest 2 minutes

Then:

20x Burpee +

30m Bear CrawlThree Rounds

Then:

Cool down

orkout:


@ Easy pace

Then:

300sec FLR

orkout:

3 Mile All-Out Run

Note:

n acceptable range would

be between between 18 and

24 minutes

orkout:

60 minute Bike or Swim@

Easy pace (Low impact

movement)

orkout:

arm up with Squat, Situp,

Push-up, Deck Squat,

Then:

100x Squat +

90sec FLR +90x Pushup +

90sec FLR +

80x Pull-up +

90sec FLR +

70x Sit-up +

90sec FLR +

60x Burpee +

90sec FLR +

50x Deck Squat +

90sec FLR

Then:

Cool Down

orkout:

60 minute Bike or Swim @

Easy pace (Low impact

movement)

Rest

A B C D E F G






orkout:


Push-up, Deck Squat, etc

Then:

8x (20sec work/10sec

Rest)

Squat


Rest) Push-up


Rest) Sit-up


Rest) Deck Squat


Rest) Burpee

Rest 1 min between each 4

minute Block

Then:

Cool Down

orkout:


@ Easy pace

orkout:

7x 800m Run @ your PR 3-

mile Run pace

1:1 Work-To-Rest Ratio

orkout:


Easy Pace (low

impact movement)

Then:

300sec

FLR

orkout:

arm up with Squat, Sit-up,

Push-up

Then:

“Prison Burpees”:

20-1

Burpee Ladder

Note:

Looks Like:

20x Burpee + 5m walk

across room +


across room +


across room +

ll the way to 1x Burpee

Then:

Cool Down

orkout:

5x (1-6) Pull-up Ladder

Then:

45-60 minute Run @ Easy

Pace

Rest

A B C D E F G






orkout:


Push-up, Deck Squat, etc

Then:

8x (20sec work/10secRest) Squat


Rest) Push-up


Rest) Sit-up


Rest) Deck Squat


Rest) Burpee

Rest 1 min between each 4

minute Block

Then:

Cool Down

Note:

Do all the above

“Hell Style” (i.e. Rest is

not actually rest) Rest

for Squat in bottom of

Squat, thighs parallel to floor

Rest for Push-up in Forward

Leaning Rest, Rest for Sit-up

with straight legs elevated,

feet about 6” off floor

Rest for Deck Squat in

restler’s Bridge, Rest for

Burpee, 1st 4 intervals in

Forward Leaning Rest, 2nd 4

intervals in Squat

orkout:


Easy Pace (low

impact movement)

orkout:

2x5 Wall Squat

2x10 Squat

2x5 Jump Squat

2x5 Tuck JumpThen:


Frog Hop

Four Blocks, Rest 3 minutes

between each

Then:

15x (10sec Work/20sec

Rest) Pushup (it will seem

easy at first)

Then:

Cool down

orkout:

60 minute Run @

Easy Pace

Then:

300sec FLR

orkout:

3x20 Squat

3x10 Pushup

3x5 Pull-up

Then:“Big Five 55” (Variant):

Pull-up +

Burpee +

Squat +

Sit-up +

HSPU

10-9-8-7-6-5-4-3-2-1 reps

of each

Then:

Cool Down

orkout:


Easy Pace (low

impact movement)

Rest

A B C D E F G

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Gym Jones _ Training Plan _ NO GEAR