The WorXout Program

Beginner to

Badass in 6 weeks This is not for people who want to halfass anything.

Go big or go home!

Table of Conten Week 1................... pg 3 Week 2................... pg 5 Week 3................... pg 7 Week 4................... pg 9 Week 5................... pg 11 Week 6................... pg 13

nts

MONDAY

TUESDAY

WEDNESDAY

Meditate Mantra-108X-”I am powerful. I am grounded. I am mindful”

Warm Up 100 Jacks, 75 Air Squats, 50 Pushups, 25 Burpees

Warm Up Run 1 mile @ 5% incline 3X 20 Burpee 30 air squat 4X20 (kettlebell or sandbag) (SuperSet) Sumo Squat Goblet Squat Single Leg Deadlift Single leg Burpee Forward Lunge w/ bicep carry Reverse Lunge w/Overhead Handstand Push Ups Thruster Dips Plank Push Up--High Plank to Low Plank Renegade Rows/Shotgun Reverse Push Ups/inverted row 10 Sets of 25 Jump Squats--5 second rest between sets

Baseline Measurements Weight: Body Fat: Waist: Hips: X Run 1 mile AHAP (As Hard As Possible) 2 (Min) Push Ups-Chest to the ground 2 (Min) Sit Ups-Elbows must touch the knees 2 (Min) Squats-Butt Lower than the knees Max Pull Ups-unbroken

X Run 2 miles 100 pull ups 200 push ups 300 squats 400 sit ups

THURS

(Gym or optional home)

Warm Up 4X 25 Floors of s 25m. InchWo 25m. Bear Cr

X (rest:work 1 mile run AF 1200 meter ru 800 meter run 400 meter run 200 Flutter Ki 200 Bicycles 100 Sit Ups

I am powerfu I am grounde I am mindfu 03 THE WORXOUT: BEGINNER TO BADASS

THEWORXOUT.COM

SDAY

friday

saturday

SUNDAY

Active Rest

stairs orm rawl

Warm Up Row 1,000 meters 5X (NO REST) 10 Perfect Push Ups 30 Mountain Climbers

Run 60 minutes--Record your distance.

Foam Roll. Stretch.

1:1) FAP un AFAP n AFAP n AFAP icks

X 4X 400 meter farmers carry 20 Turkish Get ups 20 Toes to Bar 10 Deadlifts 5X (with a light ruck)--10 Burpees every time your knees touch the floor--add it up at the end.

20 Push Ups 30 Mountain Climbers 10X10 Dumbbell Chest Press--1 arm at a time, while holding the other dumbbell in the starting position--arms at a goal post--NOT RESTING. 5 Minute Plank.

ul. ed. ul.

GRAPHICS BY JASZITY

1

THE WORXOUT: BEGINNER TO BADASS 04

2

MONDAY

T

Baseline Measurements

X

Warm Up Run 1 mile AHAP (As Hard As Possible) 2 (Min) Push Ups-Chest to the ground 2 (Min) Sit Ups-Elbows must touch the knees 2 (Min) Squats-Butt Lower than Knees Max Pull Ups-unbroken Record your Mile Time.

X 30 minute Ruck--(20#) Pack

WEDNESDAY

4X Se (k Su Go Si Si Fo Re Ha Th Di Pl Re Re

Warm Up 4X 10 Floors of stairs 25 Jump Squats X 4 Rounds 25 m leap frog 50 Plie’ (bottom ½ only)--raise to half way up then butt to heels 4 Rounds 30 Cone taps 20 Single Leg Curtsy with balance--each leg (Work Up to total minutes) 5 minute wall sit 5 minute plank 5 minute Handstand hold

1 30 1 20 1 10 1

F

Run 3 miles @ AT pace.

W Bi

X. 5X OH Ba Ba 5X 20 50 4X 10 10 10

SATURDAY Rest Day

SUNDAY

6 mile Ruck with (25#)

05 THE WORXOUT: BEGINNER TO BADASS

T

THEWORXOUT.COM

TUESDAY

X20 - (20) econd Hold on the Last Rep. kettlebell or sandbag) (SuperSet) umo Squat oblet Squat ingle Leg Deadlift ingle leg Burpee orward Lunge w/ bicep carry everse Lunge w/Overhead andstand Push Ups hruster ips lank Push Up--High Plank to Low Plank enegade Rows/Shotgun everse Push Ups/inverted row

THURSDAY

mile Ruck Run with (20#) 00 Air Squats with Ruck mile Ruck Run 00 Push Ups with Ruck mile Ruck 00 Pull Ups with Ruck mile Ruck

FRIDAY

Warm Up: ike 30 minutes moderate resistance.

. (slow and controlled) X15 HSarbell Get Ups arbell Weighted V Sits X 0 Tire Flips 0 seconds “box Jumps” on the tire X 00 Flutter Kicks 00 Bicycles 00 Superman

GRAPHICS BY JASZITY

THE WORXOUT: BEGINNER TO BADASS 06

3 07 THE WORXOUT: BEGINNER TO BADASS

THEWORXOUT.COM

MONDAY

TUESDAY

PST Run 1 mile AHAP (As Hard As Possible) (goal 7 min) 2 (Min) Push Ups-Chest to the ground (goal 70) 2 (Min) Sit Ups-Elbows must touch the knees (goal 70) 2 (Min) Squats-Butt Lower than Knees (goal 100) Max Pull Ups-unbroken (goal 10)

Warm Up Foam Roll. Mobility.

Run 4 miles at AT pace X 4X 25XPistol Squat 50m. Single Leg Burpee-broad jump 25XStep Up-with 1 KB Overhead

5X 40 scissor kicks 10 Dive Bombers 40 Cone Taps/Speed Skaters 10 Balance-Stationary Lunges 40 side plank hip dips-on elbow 10 Incline Leg Lifts--Supine.

WEDNESDAY

THURSDAY

FRIDAY

Warm Up 7 minute Bike Hill

Warm Up 1000 meters Row 7X Barbell Complex-deadlift, row, thruster, front squat, press, OHS

Active Rest

Take your recorded Mile and add 30 seconds. This is your AT pace.

X 100 mountain climbers 90 Air Squats 80 push ups 70 pull ups 60 mountain climbers 50 air squats 40 push ups 30 pull ups 20 mountain climbers 10 air squats-push ups-pull ups

X 7X Row 250 Meters 1 minute MAX BURPEES --Record # of BURPEES Run 5 miles X 7X7--complete all sets before moving on to the neXt exercise.

Deadlift Row Thruster Front Squat Push Press OHS

GRAPHICS BY JASZITY

saturday Ruck 7 Miles (25#)

SUNDAY Run 60 minutes

THE WORXOUT: BEGINNER TO BADASS 08

MONDAY PST Run 1 mile AHAP (As Hard As Possible) (goal 7 min) 2 (Min) Push Ups-Chest to the ground (goal 70) 2 (Min) Sit Ups-Elbows must touch the knees (goal 70) 2 (Min) Squats-Butt Lower than Knees (goal 100) Max Pull Ups-unbroken (goal 10) Take your recorded Mile and add 30 seconds.

This is your AT pace.

Rehab X.

WEDNESDAY Warm Up Run 1 miles @ 5% 3X15 KB Swing KB Single Leg Deadlift KB Single Arm Press 4X20 (kettlebell or sandbag) (SuperSet) **run 800 meters Sumo Squat Goblet Squat **run 800 meters Single Leg Deadlift Single leg Burpee **run 800 meters Forward Lunge w/ bicep carry Reverse Lunge w/Overhead **run 800 meters Handstand Push Ups Thruster **run 800 meters Dips Plank Push Up--High Plank to Low Plank **run 800 meters Renegade Rows/Shotgun Reverse Push Ups/inverted row **run 800 meters 10 Sets of 25 Jump Squats--5 second rest between sets **run 800 meters

SATURDAY Rest

TUESDAY Warm Up 2 mile Run. 2X 100 meter Leap Frog 100 Meter Lunges 100 Meter Grapevine 100 Meter Side Shuffle X 4X25 Stationary Lunges w/ 20 Second Hold on the last rep.

Plie’-balance on toes w/20 second Hold on the last rep Sandbag-V-sits with 20 second Hold on the last rep Hold Plank 3 minutes Stairs 10 floors each exercise Single leg hop Handstand style climb--head down, feet above your head on the steps-work your way up with your hands 100 meters Wheel of Death--or put your feet on towels and walk “wheelbarrow” style--everytime you drop your knees it’s 10 burpees. Add as you go and get them done in the end 500 flutter kicks

THURSDAY Meat Murph--Perform only the meat---100 Pull Ups, 200 Push Ups, 300 Squats EMOM-5 Burpees or 5 Box Jumps

FRIDAY 2 Hour Stair Climb with Ruck

SUNDAY Run 90 minutes

4 GRAPHICS BY JASZITY

THE WORXOUT: BEGINNER TO BADASS 10

MO

Mantra (1 grou

R

5 11 THE WORXOUT: BEGINNER TO BADASS

30 minute

B

W 30 min

MU

Sit

ONDAY

Meditate 108) I am powerful. I am unded. I am mindful.

X Run 1 Mile AFAP 2 Minutes Push Ups Squats Sit Ups Max Pull Ups REPEAT 3X

Warm Up e moderate bike or stairs 3X15 Light Deadlifts Barbell Roll Outs Floor Press Thruster 8X 10 Tire Flips 800 meter run

Stairs With Ruck (25#) nutes push the pace.

powerful. grounded. mindful.

Warm Up Bike-Moderate Resistance--30 Minutes X 5X 50m. Death March 15 (3Way) Weighted Lunges-Forward, Side, Curtsy (15 each way-each leg) 15 GHR 5X 30 SandBag-Figure 8’s 30 sandbag jacks 30 sandbag burpees 15 sandbag v-sit ups 30 sandbag russian twisters Bike: 30 minutes--heavy hill

Warm Up Run 30 minutes X 100’s. (do not break up into sets) Stairs Get Ups Burpees Froggies Pikes Stairs

Run 6 miles

URPH with (20#)

t Ups--with Ruck 400

GRAPHICS BY JASZITY

Rest Day

THE WORXOUT: BEGINNER TO BADASS 12

MON

Baselin

X Run 1 M 2 Minut Squats, Ups

6 13 THE WORXOUT: BEGINNER TO BADASS

THEWORXOUT.COM

NDAY

TUESDAY

WEDNESDAY

ne Measurements

5 mile run 4X10 Deadlift Thruster Push Press Walking Lunges with weights 400 meter Farmers Carry

1 hour ruck on hills or stairs

THURSDAY

FRIDAY

Filthy Fifty. --No Rest.

50 Pull ups Jump squats Push ups GHD Bicycle crunches Slam ball Walking lunges Box jumps Wall ball Full sit ups

Rest Day.

Mile AFAP tes, Push Ups, , Sit Ups, Max Pull

6 GRAPHICS BY JASZITY

400 meter buddy carry. (use a heavy bag if you don’t have a buddy)

SATURDAY 8 Mile Ruck

SUNDAY 30 minute light run

THE WORXOUT: BEGINNER TO BADASS 14

Erin Scheele.

Owner of The WorXout.

KOKORO 46.

Erin Scheele is the Owner of The WorXout.

The WorXout provides top level training to all levels of athletes in Northern Indiana. She has a degree in Kinesiology and 19 years of experience in the fitness industry. Erin has experience training the U.S. Army, IUPD, Professional Athletes, Olympic Athletes, turned regular “joes� into KOKORO crushers and transformed thousands of bodies & lives.

Erin has successfully completed 3 SEALFIT events, marathons, tower races and birthed 3 kids. She loves to lift weights, worXout all day long and complete impossible challenges.

www.theworXout.com erin@theworXout.com 260-414-5139