Scribd
Upload
96 views1 page

Routine Week 7

Week Seven of the Armstrong 360 workout routine includes three workouts - Strength, Bodyweight Endurance, and Sprinting. The Strength workout focuses on exercises like squats, bench presses, and deadlifts done with weights for a set number of reps. The Bodyweight Endurance workout emphasizes pushups, pullups, and planks done for time. Finally, the Sprinting workout has athletes doing short, medium, and long distance sprints over grass for a total of 1050 yards.

Uploaded by

dejanlegionar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
96 views1 page

Routine Week 7

Week Seven of the Armstrong 360 workout routine includes three workouts - Strength, Bodyweight Endurance, and Sprinting. The Strength workout focuses on exercises like squats, bench presses, and deadlifts done with weights for a set number of reps. The Bodyweight Endurance workout emphasizes pushups, pullups, and planks done for time. Finally, the Sprinting workout has athletes doing short, medium, and long distance sprints over grass for a total of 1050 yards.

Uploaded by

dejanlegionar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 1

Week Seven of the Armstrong 360 Workout

Routine

 Workout One: Strength

Sr.no Exercise Weight (kg) Set Reps

1. 2-Count Pause Squats 5 4

2. 2-Count Pause Bench Press 5 4

3. Deficit Deadlifts 5 4

 Workout Two : Bodyweight Endurance

Sr.no Exercise Weight (kg) Set Reps

As Many Reps As
1. Push-ups 3
Possible
 Overhand
Grip
2. Pull-ups 3 Each  Underhand
Grip
 Wide Grip

3-Way Planks Left Side / Front /


3. 3 (50 seconds)
Right Side Planks

 Workout Two : Sprinting

Sr.no Exercise Yards Set Total Yards

1. Sprint 200 3 600

2. Sprint 100 3 300

3. Sprint 50 3 150

Total 1050

You might also like