Strength and Speed, Frogman-Style: A 12-Week Challenge
Week 1, Day 1
10x 1 arm Kettlebell Clean and Press (5 per arm 35/25)
250m Pull with paddles and buoy
10x 1-arm Kettlebell Snatches (as above)
Week 1, Day 2
Hold 3 minute Plank
Swim 50m
Rest 10 seconds while holding breath
Swim 100m
Rest 10 seconds while holding breath
Swim 50m
Week 1, Day 1
10x 1 arm Kettlebell Clean and Press (5 per arm 35/25)
250m Pull with paddles and buoy
10x 1-arm Kettlebell Snatches (as above)
Week 1, Day 2
Hold 3 minute Plank
Swim 50m
Rest 10 seconds while holding breath
Swim 100m
Rest 10 seconds while holding breath
Swim 50m
Click on the number below that corresponds to the week of training you’re in.
Week 2, Day 1
10x 1 arm Kettlebell Clean and Press (5 per arm 35/25lb.)
250m Pull with Paddles and Buoy
10x 1 arm Kettlebell Snatches (as above)
Week 2, Day 2
5 Rounds:
Max Handstand Push Up (HSPU)
Swim 200m minus HSPU score x 5 (eg. If you do 10 HSPU, then do 150 swim)
Rest 2 minutes between rounds.
Click on the number below that corresponds to the week of training you’re in.
Week 3, Day 1
With fins:
10 Rounds, 30 seconds rest between rounds:
25m Underwater Dolphin Kick
25m Easy Swim
50m Sprint
Week 3, Day 2
A.
50m Underwater Farmers Walk (one kettlebell in each hand)
B.
3 Rounds:
50 Air Squats
50m Swim
C.
Underwater Farmers Walk for max distance
Click on the number below that corresponds to the week of training you’re in.
Week 4, Day 1
Every minute, on the minute for 20 minutes:
7x Bear Complex (95lb/65lb)
Vertical Kicking (Keep hands at water level)
Week 4, Day 2
5 Rounds, rest 30 seconds after each round:
10x Renegade Row (35/25)
200m Swim
10x Weighted Sit Ups
Click on the number below that corresponds to the week of training you’re in.
Week 5, Day 1
A.
As many reps as possible in 5 mins:
25 Underwater Swim
10 Air Squats
Rest 1 min.
B.
As many reps as possible in 5 mins:
10 Situps
25 Dolphin Kick on back
Rest 1 min.
C.
As many reps as possible in 5 mins:
30 sec Plank Hold
25 Sprint
Week 5, Day 2
Swim 500m for time, with fins.
Click on the number below that corresponds to the week of training you’re in.
Week 6, Day 1
For 20 minutes:
- 25m Scull
- 25m Swim
- 25m Kick
- 25m Swim
- 25m Pull
- 25m Swim
Week 6, Day 2
5 Rounds:
10x Kettlebell Thrusters
100m Swim
Click on the number below that corresponds to the week of training you’re in.
Week 7, Day 1
Swim 25m, count number of strokes
10x Pushups
Swim 25m (same stroke count)
10x Handstand Pushups
Swim 25m (stroke count minus 1)
10x Pushups
Swim 25m (stroke count minus 2)
Rest 2 minutes and repeat 2 more times.
Week 7, Day 2
6 Rounds:
25 Kettlebell Swings (53/35)
Walk with the kettlebell under water for 25m
Swim (w/o kettlebell) 50m
Click on the number below that corresponds to the week of training you’re in.
Week 8, Day 1
A.
Complete a total of 200m underwater, with fins. Record the number of breaths you took to complete it.
B.
5 Rounds:
25m Underwater Swim
25m Active Recovery Swim
Rest 1 minute per round
Week 8, Day 2
5 rounds for time:
100m Swim
50 Double Unders
50m Farmers Carry underwater with 2 Kettlebells
5 Wall Muscle Ups
Click on the number below that corresponds to the week of training you’re in.
Week 9, Day 1
18 minutes, as many reps as possible:
10 Kettlebell Halo Chop each side (Video Below)
50m Swim
Week 9, Day 2
Swim 500y/400m with fins and paddles
Click on the number below that corresponds to the week of training you’re in.
Week 10, Day 1
10 rounds:
30 second vertical kick immediately after 50m swim
Rest 1 minute between rounds
Week 10, Day 2
Swim 100
Max unbroken pushups
Swim 50
Max unbroken push ups
Swim 25
Max unbroken push ups
Click on the number below that corresponds to the week of training you’re in.
Week 11, Day 1
50 Kettlebell Swings (53/35lb)
5 Rounds:
25m Walk with Kettlebell underwater
50m Swim
50 Kettlebell Swings
Week 11, Day 2
10 rounds:
Sprint 25m from a dive
Burpee Broad Jump back to the starting block
Click on the number below that corresponds to the week of training you’re in.
Week 12, Day 1
10 rounds:
30 seconds Vertical Kick, immediately into:
50m sprint
Rest 1 min per round
Week 12, Day 2
Swim 500y/400m for time
Click on the number below that corresponds to the week of training you’re in.