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inTENS CONDITIONING PROTOCOLS
The following free Workouts of the Day (WODs) are updated each Monday morning. These inTENS WODs offer a single Metabolic Challenge of the Day (MCD) designed to be completed in under 25 minutes (championship bout duration), that is, if you are pushing the pedal to the metal (as you should be).
inTENS PREMIUM is our subscription version of the free WOD service provided below ($10 monthly, or free to RAW Subscribers). In addition to the MCD, inTENS PREMIUM offers the following conditioning add-ons...
I suggest the following ways to integrate the inTENS PREMIUM Matrix into your conditioning regimen.
No matter how many elements you choose to utilize from the inTENS PREMIUM Matrix the following order is recommended to reap the greatest results from your training.
Working all of the components in this sequence allows us to really "embrace the grind" and bring pure technique to our CDD and less muscling and/or "natural attributes"--in other words, you'll be too tired to resist finding technical economy.
Obstacle course competitors and street-combatives practitioners will recognize that too much separation between elements (i.e., rest) doesn't reflect course or battlefield conditions.
Working in this "embrace the grind" manner with one session falling on top of the other allows us to keep tighter MCD and RW sessions. If you are training for obstacle courses only and not fight training feel free to tweak either the MCD or the RW workload up by a third--don't tweak both up on the same day. Instead, increase the MCD by 1/3 on Day One and the RW by 1/3rd on Day Two.
Consider me a confused agnostic on this point. I'm sure the majority of you have set ideas on what to munch on. If you want my take on what to eat see our article "High Quality Nutrition vs. High Quality Training" in the newsletter archives.
Following the subscription button you will find this weeks free MCDs and following that-- one sample week of inTENS PREMIUM.
If you are not a RAW Subscriber you may subscribe to the inTENS PREMIUM service for only $10 per month. You will receive complete workout templates on your device of choice every Monday morning.
To subscribe to inTENS Premium click the button below.:
Price $10 per month (That's .42 cents a workout, crew).
inTENS Premium Only WOD
Weighted Box Jumps (25/15/10# DBs in both hands) 5
Strict Pull-Ups 8
inTENS PREMIUM Only WOD
KB Swings (70/50) 150
Hit a 50 yd shuttle run each time you set the KB down.
DB Thrusters (50/40/35) 10
Sprint 100 yds
Countdown the Thrusters from 10
inTENS PREMIUM Only WOD
inTENS PREMIUM Sample Week
Weighted Strict Pull-Ups (Strict) 5 attempts to find your 2RM
Hang Power Clean (135/95) 5
Prisoner Squats 15
Rnds in 10m
5 3's J/C/LU Combination Ladder w/ Partner (Full-Gear)
Bar Dips 10
Countdown both from 10
Run 2.5 miles (Non-timed, "get 'er run")
3 5's Shooting a Jab-Step Double-Leg Takedown
Run 5 Miles (Timed)
50 Inside Leg Stand-Ups to Hand-Fight Per Side
Back Squat @ 75% of 1RM 3 sets of 5
Rest 2m btwn sets
Bear Crawl 50 yds
3 5's Jam & Rotary Breakdown to Rip-Out Double Wrist-Lock
Overhead KB Swing (70/55) 15
Prisoner Jump Squats 20
Sprint 200 yds
Rest 1m btwn
5 3's Boxing your way off of the ropes or cage wall. Each time you escape return to position of disadvantage.
Power Clean @65% of 1RM
12 sets of 2
Rest 1m btwn
Back Squats @ Bodyweight 15
Run 1/2 Mile
3 5's Finishing the Double Leg from a Standing 1/2 Load
(To receive inTENS PREMIUM WODs directly to your email or device of choice each Monday morning subscribe now).