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Strength & Conditioning Video Trainer

Training plan

Strength & Conditioning

This 6-week training program has been designed to help you build a strong and functional physique for increased performance in running, triathlon, HYROX, and more. As this is an online program, you can follow along on any device, anywhere, anytime.

Duration

6-Weeks

Workouts

3 Sessions per Week

Level

Beginner to Advanced

How it works

This 6-week strength and conditioning programme consists of 2 x strength workouts and 1 x training challenge per week, lasting between 30-55 minutes each. You may conduct these workouts whenever is convenient to you throughout the week, however, we would recommend leaving at least 1 rest day in between workouts.

Program Schedule

Week

Day 1

Day 2

Day 3

1

Push

Pull

Cindy

2

Push

Pull

Ladder Attack

3

Push

Pull

5 Round Thriller

4

Push

Pull

Cindy

5

Push

Pull

Ladder Attack

6

Push

Pull

5 Round Thriller

Push

Equipment

chair, bench, or sofa

Pull

Equipment

Weighted sandbag, rucksack, or dumbbells

Pull-up bar

Towel

Cindy

Ladder Attack

5 Round Thriller

Health & Safety

This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.

Consult a physician

You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.

Plan your route

On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.

Let Others know

When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.

Carry a mobile phone

We strongly advise that you carry with you a fully charged mobile phone and back up battery if possible.

Bad weather

Keep an eye on the forecast and only head out if it’s safe to do so.

Hydration & Nutrition

You are responsible for your own nutrition and hydration, as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.

Got a question?

Feel free to email us directly info@rokman.run

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