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Ranger v8 Day 1 Workout Plan

Ranger v8 begins with a focus on complex movements, increased METCONs, and a standard running program. The strength portion includes backsquats and front squats, while the METCON consists of a 12-minute AMRAP of box step-ups, double unders, and a farmer carry. Conditioning involves running 10x400m on a 2:30 interval, encouraging consistency in pace for rest periods.

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Donavan Wallace
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167 views1 page

Ranger v8 Day 1 Workout Plan

Ranger v8 begins with a focus on complex movements, increased METCONs, and a standard running program. The strength portion includes backsquats and front squats, while the METCON consists of a 12-minute AMRAP of box step-ups, double unders, and a farmer carry. Conditioning involves running 10x400m on a 2:30 interval, encouraging consistency in pace for rest periods.

Uploaded by

Donavan Wallace
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

Ranger v8 W1D1

Today starts Ranger v8, a program geared towards more complex movements, increased
METCONs, and a standard running program.

Strength
Backsquat 3/3/2/2
Front Squat 4x10

METCON
12 AMRAP - 15x Box Step Up + 30x Double Under + 20m Farmer Carry #90

Conditioning
10x400m Run (On the 2:30) This means that you have 2:30 to run a 400m, if you run faster, you
get more rest. Aim to be consistent. 

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