vPJFT+ / ROP Training Program

browner467

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With the new joining process I’m looking to switch things up slightly with my training and have come up with the following. Any improvements/tweaks would be welcome.


Week 1

Monday - vPJFT+ (Mock) / Compound Lifts

Tuesday - 400m Intervals /EMOM 1

Wednesday - AMRAP vPJFT+ / Compound Lifts

Thursday - 3 Mile Run

Friday - AMRAP vPJFT+

Saturday - Distance Run (6-13 miles) / EMOM 2

Sunday - Rest Day


Week 2

Monday - vPJFT+ (Mock) / Compound Lifts

Tuesday - Hill Sprints /EMOM 1

Wednesday - AMRAP vPJFT+ / Compound Lifts

Thursday - 3 Mile Run

Friday - AMRAP vPJFT+

Saturday - Weighted Walk /EMOM 2

Sunday - Rest Day


EMOM 1 - 20 min EMOM
Odd: 10 burpees
Even: 6 press ups + 12 squats

EMOM 2 - 12 min EMOM
First 6 minutes: 15 Press-Ups per minute
Final 6 minutes: 15 Sit-Ups per minute
 
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