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Santiago, Región Metropolitana

junji.nakagawa @ gmail.com
Junji Nakagawa
 WEEK 3

SATURDAY 10 MINUTES OF TORCHER: FIRE AND ICE

INSTRUXIONS: Alternate “FIRE” (a circuit of exercises that must be completed in 1 minute) with “ICE” (an easier circuit of exercises that must
be completed within 1 minute) with the goal of compleƟng all rounds without missing the stated rep targets for reach round. The total workout
Ɵme is 10 minutes, but you have two choices of how you will get there. Pick the more diĸcult OPTION 1, and you’ll encounter 5 rounds of the
dreaded “FIRE” circuit (beƩer known as “Hang Ten”!) Opt for OPTION 2 and you’ll shave away two of those “FIRE” rounds only to replace them
with a slightly more diĸcult variaƟon of “ICE” (you knew I’d make it a liƩle harder as part of the trade-oī now didn’t you?). Either way you aƩack
this, you’re going to have to work hard. Can you make it all the way to the end without missing your mark in any one minute block?

OPTION 1: 1 FIRE / 1 ICE / 1 FIRE / 1 ICE / 1 FIRE / 1 ICE / 1 FIRE / 1 ICE / 1 FIRE / 1 ICE

FIRE
Sprawling Burpees x 10
TwisƟng Pistons x 5 to each side
Divebomber Pushups x 10

ICE
Pullups x 5
Hanging Knee Raises x 5

FOR A SLIGHTLY EASIER OPTIOtN…

OPTION 2: 1 ICE / 1 FIRE / 2 ICE / 1 FIRE / 3 ICE / 1 FIRE / 1 ICE

FIRE
Sprawling Burpees x 10
TwisƟng Pistons x 5 to each side
Divebomber Pushups x 10

ICE
Pullups x 5
Hanging Knee Raises x 5
Jump Rope Single Unders for Remaining Balance each minute

SUNDAY OFF

Santiago, Región Metropolitana

junji.nakagawa @ gmail.com
Junji Nakagawa
7
Santiago, Región Metropolitana
junji.nakagawa @ gmail.com
Junji Nakagawa
Santiago, Región Metropolitana
junji.nakagawa @ gmail.com
Junji Nakagawa
 WEEK 5

SATURDAY METABOLIC ARSON: BUMP AND RUN

INSTRUXIONS: Set a running clock for 15 minutes. That’s going to be your total Ɵme alloƩed to complete this workout. Each round
will consist of the exercises listed below. A round is not completed unƟl you’ve done all the exercises noted. Your goal is to complete
as many rounds as possible in 15 minutes. You can rest as much as you need but keep in mind, this will aīect the number of rounds
you can successfully complete.

Complete as many rounds of the following as possible:

Burpees x 5
Run 100m (1/4 lap)
Burpees x 10
Run 200m (1/2 lap)

NOTE: You may rest as needed but realize that this will impact the number of rounds that you can ulƟmately complete.

Goals to Shoot for :

200m Runs: Advanced < 40 seconds / Intermediate < 60 seconds / Beginner < 80 seconds
100m Runs: Advanced < 20 seconds / Intermediate < 30 seconds / Beginner < 40 seconds

SUNDAY OFF

Santiago, Región Metropolitana

junji.nakagawa @ gmail.com
Junji Nakagawa
13
 WEEK 6
SATURDAY METABOLIC ARSON: SPRINT LADDER

INSTRUXIONS: Against a running clock, perform the sprint ladder sequence in the workout below as quickly as possible in good form.
Rest as needed but realize this will add to your total Ɵme of your overall workout. Beginners must only perform four rounds before moving
to the cooldown phase.

- Warmup Jog
- 800m (1/2 mile)

- Sprint Ladder
- 100m Sprint / Jog 100m
- 200m Sprint / Jog 200m
- 300m Sprint / Jog 300m
- 400m Sprint / Jog 400m

(Beginners skip straight to cool down here)

- 300m Sprint / Jog 300m

- 200m Sprint / Jog 200m
- 100m Sprint / Jog 100m

- Cooldown Walk
- 400-800m

NOTE: You may rest as needed but realize that this will impact the number of rounds that you can ulƟmately complete.

SUNDAY OFF

Santiago, Región Metropolitana

junji.nakagawa @ gmail.com
Junji Nakagawa
16
Santiago, Región Metropolitana
junji.nakagawa @ gmail.com
Junji Nakagawa
 WEEK 8

SATURDAY: THE HOT PLATE CHALLENGE

For this challenge you’ll need your stopwatch. Set your timer for 1 minute intervals for a total of 30 min-
utes. You’ll start with 10 standard pushups. Upon completion of your reps you will have the balance of the
minute to rest. For example, if you perform your 10 pushups in 15 seconds you will have a total of 45 sec-
onds to rest. At the top of the second minute you’ll move onto your next, more challenging version of a push
up; the ‘prowler’ push up. Once you’ve completed your 10 reps you’ll rest for the remainder of that minute
continuing in this fashion for all the exercises. Keep track of the number of successfully completed minutes
as your final score will be determined by this. Upon completion of the push segment you’ll move onto your
pull challenge progressing in the same fashion until finally you reach your leg challenge. If you saw the You-
Tube series you know this workout is no joke so get ready to burn….

PERFORM THE FOLLOWING 200 YARD SEQUENCE 2 TIMES:

100 YARDS DOWNFIELD: Push Press Throw ==> Discus Throw LeŌ ==> Discus Throw Right across goal line (Sprint to the plate each Ɵme)
100 YARDS BACK: Three finger pinch one sided carry back (15 pushups if you drop it)

NOTE: Work your way down the Įeld (100 yards) alternaƟng between a push press throw, discus throw leŌ and right unƟl you have
thrown the plate across the opposite goal line. Count the number of Ɵmes it takes you to do this. Immediately pick up the
plates with a three Įnger pinch grip on one side and walk the plate back to the starƟng goal line. Repeat downĮeld one more
Ɵme and count your throws once again. Return to the starƟng goal line once more, this Ɵme with a carry on the opposite arm.
Ever Ɵme you drop the plate you must stop and perform 15 pushups!

TOTAL NUMBER OF THROWS DIVIDED BY 2 = NUMBER OF 20 YARD SPRINTS TO FINISH THE CHALLENGE!

WEIGHT SELECTION:
135lbs and under = 25lb plate
136-199 = 35lb plate
200+ = 45lb plate

SCORE IS DETERMINED BY YOUR TOTAL TIME TO COMPLETION (INCLUDING PUSHUPS AND SPRINTS!)

ATHLEAN BASIX - GREATER THAN 13 MINUTES

ATHLEAN SOLID - 11 MINUTES 1 SECOND TO 13 MINUTES
ATHLEAN PRO - 9 MINUTES 31 SECONDS TO 11 MINUTES
ATHLEAN ELITE - 8 MINUTES 31 SECONDS TO 9 MINUTES 30 SECONDS
ATHLEAN XTREME - UNDER 8 MINUTES 30 SECONDS

Santiago, Región Metropolitana

junji.nakagawa @ gmail.com
Junji Nakagawa
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 OFF

Santiago, Región Metropolitana

junji.nakagawa @ gmail.com
Junji Nakagawa