Welcome back for Week 6 of the EPD Foundation SWAT Challenge Training Program!
Click HERE to sign up for the Challenge!
Follow the links below to check out our previous posts in this series: Week 1
Week 2
Week 3
Week 4
Week 5
Otherwise, let’s get right to the programming for Week 6!
Week 6 – The Program
Week 6 – Day 1: Strength and HIIT Circuit
Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 3 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets
Exercise #2 –
-Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press
-Prescription – 3 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets
Exercise #3 –
-Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine
-Prescription – 8 minute density block
HIIT Circuit:
1-Medicine Ball Squat Jump x 20
2-Dumbbell RDL + Dumbbell Row x 15
3-Dumbbell Thruster x 15
4-Get Ups x 8
5-Bicycle Abs x 15 each leg
6-Dumbbell Reverse Lunge x 10 each leg
7-Rest 45-60 seconds
x 5 rounds
Week 6 – Day 2: Low Intensity Steady State Cardio + Abs
Exercise #1
-Running OR Cycling OR Rowing OR Incline Walking
-Prescription – 30 minutes @ a moderate intensity
Exercise #2
-Ab Wheel OR Front Plank OR Hanging Knee Raise OR Situps
-Prescription – 8 minute density block
Week 6 – Day 3: Strength and HIIT Circuit
Strength
Exercise #1 –
-Trap Bar Deadlift OR Barbell Sumo Deadlift OR Barbell Conventional Deadlift OR Dumbbell Sumo Squat –
-Prescription – 3 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets
Exercise #2 –
-Standing Barbell Shoulder Press OR Standing Dumbbell Shoulder Press
-Prescription – 3 working sets of 6 repetitions @ 2RIR
-Rest no more than 2 minutes between sets
Exercise #3 –
-Chinups (palms facing you) OR Pullups (palms facing away from you) OR Lat Pulldown Machine
-Prescription – 8 minute density block
HIIT Circuit:
1-Goblet Squat x 10
2-Jumping Jacks x 45 seconds
3-Pushups x 15
4-Lunges x 10 each leg
5-Dumbbell Bicep Curl to Shoulder Press x 10
6-Mountain Climber x 20 each leg
7-Rest 45-60 seconds
x 5 rounds
Week 6 – Day 4: Bonus Day
HIIT Circuit OR HIIT Cardio Sprints (pick one)
HIIT Circuit:
1-Sled Push x down and back
2-Farmers Carry x down and back
3-Dips x 10
4-Deep Squat Battling Rope (Alternating) x 30s
5-Tire Flip x 45s
6-Burpees x 10
7-Rest 90-120 seconds
x 6 rounds
OR
HIIT Cardio Sprints:
Exercise #1: Incline Running Sprints OR Cycling Sprints OR Rowing Sprints OR Flat Running Sprints
Prescription: 30 seconds sprint / 90 seconds rest x 12 rounds
Important Information
The updates, additions, and/or changes from Week 5 to Week 6 are found in bold. Particulars that are not in bold are the exact same prescription as last week. You will notice that for the strength movements volume has decreased, and for the circuits/conditioning, volume has increased. Since we are getting closer to the challenge, the training will get more specific each week. There are also no new exercises this week.
Happy Training, Folks!
