Phase 1 : Day 4 : Conditioning

Workout Summary:

Welcome to Day 4 of Project Break On Through. Day 3 was focused on focus is strength and explosive power development. Day 4’s conditioning focus is on speed and agility and core development. Day 2's cardio workout had longer runs. Today's session is focused on shorter sprint distances and quicker turnaround time.

Before starting Day 4, complete an active warm-up (5 minutes to get the blood flowing), work on opening up your hips, loosen up your back and get mentally prepared to put in some more work.

Below is a video of todays core workout (cardio explained) followed by the training plan and directions. LETS WORK!


Workout Directions:

Cardio Instructions: Rest for 2 minutes between exercises A through D. (ex. Run 800m, rest 2 minutes before starting exercise B - 100 Yard Shuttle.)

Core Instructions: Complete 5 Rounds of each exercise. A1 through A4 = 1 Round. Rest 30 seconds between each round of core workouts.


Set #1. 1 Round

800 Meter Run X 1 rep. Warm-Up run pace. This is just to get your legs warm.

Set #2. 20 Rounds.

100 Yard Shuttle Run X 20 reps. 20 yards each direction. Rest 30 seconds between each rep.

Set #3. 5 Rounds

U-Hurdle Jumps to Sprint X 20 yards for 20 reps. Rest 30 seconds between each rep.

To complete the U-Hurdles, Imagine there is a "U" shaped hurdle in front of you, 6 inches off the ground. To start, hop forward and quickly hop laterally to your right. Next, hop laterally to your left TWO times. From here, go directly into a 20 yard sprint. Alternate your starting hop directions each time you go.

Set #4. 5 Rounds

Broad Jump X 20 reps. Rest 30 seconds between rounds.


A1: V-Sit X 20

A2: Russian Twist X 20 each side.

A3: Flutter Kicks X 20 each side.

A4: Side Plank Hold X 30 seconds each side.


Join our list to get daily workouts delivered to your inbox!

Welcome to NEWF Nation!
This field is required