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Stefan Method

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Stefan Method
Stefan Method

online coaching worldwide

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4 Week CrossFit Conditioning Program Part II

Week 1

Monday AM

Weightlifting
Monday PM

CF + Gymnastics
TUESDAY

Aerobic Power + Endurance
Wednesday AM

Light Gymnastics
Wednesday PM

Barbell conditioning
THURSDAY


Run
Friday AM

Anaerobic + Strength
Friday PM

Strength
SATURDAY

Muscle endurance
SUNDAY


Rest

Week 2

Monday AM

Weightlifting
Monday PM

Anaerobic CF, Gymnastics
TUESDAY

Aerobic power + endurance
Wednesday AM

Light Gymnastics
Wednesday PM

Competiton
THURSDAY


Run
Friday AM

Anaerobic Conditioning
Friday PM

Strength
SATURDAY


Chipper
SUNDAY


Rest

Week 3

Monday AM

Weightlifting
Monday PM

Anaerobic CF, Gymnastics
TUESDAY

Aerobic Power
Wednesday AM

Gymnastics
Wednesday PM

Competiton wod
THURSDAY


Run
Friday AM

Specific Conditioning
Friday PM

Strength
SATURDAY


Chipper
SUNDAY


Rest

Week 4

Monday AM

Weightlifting
Monday PM

CF + Gymnastics
TUESDAY

Aerobic Power + Endurance
Wednesday AM

Light Gymnastics
Wednesday PM

Anaerobic conditioning
THURSDAY


Run
Friday AM

Barbell Conditioning
Friday PM

Strength
SATURDAY


Chipper
SUNDAY


Rest

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Daily workouts

 

Tabata intervals

20 seconds work – 10 seconds rest x 6 min
• Jumpig rope / Jumping jacks
1 min rest (walking)
15 seconds work – 15 seconds rest x 5 min
• Plank hold
1 min rest (walking)
10 seconds work – 20 seconds rest x 4 min
• Mountain climbers
2 rounds with 2 min rest

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