Adapted Warrior Workout List

Short Course Pool Warrior v1

Items needed:

  • Fins
  • Kettlebells
  • Goggles

 

Pool Warrior v2

Items needed:

  • Fins
  • Kettlebells
  • Goggles

Amphibious Beach Warrior v1

Items needed:

  • 20m tape measure
  • 5raining cones
  • One 45lb kettlebells
  • Shoes

Instructions:

  1. Measure out 100m in distance and length, then mark with cones on the beach.
  2. Round 1 is the following
    1. 100m kettlebell carry, get out, go to cones and perform 20 burpees,
    2. 100m kettlebell carry back

Exercises:

  • 100m kettlebell carry
  • Leg lifts to toe touch
  • Push ups
  • Squats
  • Lunges
  • Single KB bicep curls
  • Kettlebell swings

Amphibious Beach Warrior v3

Items needed:

  • 20m tape measure
  • Training cones
  • Two 45lb kettlebells
  • One 30lb kettlebell
  • Two home depot
  • Swimming fins

Instructions:

  1. Use measuring tape to measure increments of 20m, 40m, 60m, 80m, and 100m, and place an orange training cone at each.
  2. Place home depot bucket at 0m and 100m (or 50m)

Amphibious Beach Warrior v2

 

Beach Sprinter

Round 1 (Repeat 3 times)

Stadium Grinder v1

Round 1 (Repeat 3 times)

Stadium Sprinter v1

Round 1 (Repeat 3 times)

  • 100m sprint, followed by 100m jog

Monkey bar workout v1

Round 1 (Repeat 3 times)

 

Exercise & Movement (With Minimal Equipment) Resource List:

Core and Pilates

  • Bird Dogs & Leg/Arm extensions
  • Bicycles
  • Pilates Hip Raises
  • Pilates Single-Leg Raises
  • Planks
  • Planks alternating between elbows and palms

Plyometric Strength-Building

  • Burpees
  • Push ups
    • Dive bomber
    • Wide grip
    • Narrow grip
    • Normal grip
    • On the knuckles
    • Jump-and-clap push ups
  • Pool getups
  • Suicide sprints
  • Planks
  • Flutter kicks
  • Crunches
  • Lunges
  • Kick sits
  • Mountain climbers
  • Bear crawls
  • Frog walks

Plyometric Agility-Building

  • Sprints
  • Suicide sprints
  • Soccer dribbles through cones
  • Speed burpees
  • Speed jumping squats
  • Mountain climbers
  • Leg raises
  • High knees

Plyometrics on Bars:

  • Dips
  • Leg raises
  • Leg sweep-arounds
  • Knee raises and tuck to chest
  • Chin ups
  • Pull ups
  • Climb around on them (like Yorick does)

With Kettlebells:

  • Bent over rows
  • Squats
    • Front squats
    • Squat presses
    • Burpees
    • Single arm perfect front squats
  • Deadlifts
    • Normal
    • Sumo Deadlifts
    • Straight legged deadlifts
  • Deep push ups on the handles
  • Lunges
  • Snatches
  • Clean & Jerks
  • Ocean
  • Overhead squats
  • Overhead squatting lunges
  • Single arm KB curls
  • Double arm KB curls

 


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