For sake of convenience, use the same weight for each of the sets for a given exercise.

When a weight becomes manageable using the given set and rep schemes, add weight to the bar. low rep / heavy weight, 1RM testingĪdd in a warmup and practice time for new exercises before, and lighter metcon session after on days that don't include a major one.Īt least that's how it's supposed to be done on paper.ġ2 weeks would give you 4 full rotations through that, and let you compare scores on a baseline WOD as well as RM testing on whichever lifts you prioritize. 12 Week Gym Workout Split You will be using an upper/lower workout during the next 12 weeks. Week 3, Day 1: one element, remaining activity type. 12 week membership at Southbound with unlimited access to gym, and variety of. body weight skillwork, rings, flexibility Southbound classes for fitness and health.

Week 2, Day 1: one element, different from W1D1. metcon like a long run or one of the 'Girls' baseline workoutsĭay 2: split time between the other two elements For gains in size, hed do this twice a week for definition, three times weekly. Increase from a light first day in each cycle to a heavy third day. Three main activity types: metcon/cardio, gymnastic/bodyweight, weight/power/olympic If you'd like to build your own and learn how the Level1 certified coaches have been taught to program, you can read a chapter in their training guide.

Crossfit mega 12 week workout plan