30-day program

ViPR PRO® 30-day program

One session a day for 30 days, alternating workouts and WorkINs.

Two kinds of session

Each day is either a workout or a WorkIN.

W

WOD: workout of the day

Structured performance session that elicits stress on the body.

I

WID: WorkIN of the day

Structured foundational session that minimizes fatigue and prepares the body for the next workout. WorkIN builds the body up.

Days 1 to 6

Day 1

WOD
Strength: Dead 1.

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Day 2

WOD
Cardio: HIIT – Full-Body Circuit

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Day 3

WID
Dynamic mobility: Ankle, Hip and T-Spine

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Day 4

WOD
Strength: Endurance with Chantel Hutnan

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Day 5

WOD
Cardio: SISS – Full-Body Circuit with Chantel Hutnan

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Day 6

WID
Activation: SMUR – Forced Breathing (T-Spine)

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Days 7 to 12

Day 7

WOD
Strength: Odd Position

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Day 8

WOD
Power: Acceleration with Gabriel Hidalgo

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Day 9

WID
Dynamic mobility: Thoracic Spine

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Day 10

WOD
Cardio: HISS (AMRAP #1) with Yard Strength

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Day 11

WOD
Strength: Dead 2.

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Day 12

WID
Activation: SMUR – Forced Breathing (Hip) with Chantel Hutnan

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Days 13 to 18

Day 13

WOD
Strength: Endurance 2. featuring Nile Bratcher

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Day 14

WOD
Cardio: HIIT 2. – Full-Body Circuit with Gabi Hidalgo

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Day 15

WOD
Power: Deceleration with Gabi Hidalgo

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Day 16

WID
Dynamic mobility: Full-Body Circuit

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Day 17

WID
Activation: SMUR – Forced Exhalation (Full-Body)

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Day 18

WOD
Cardio: HISS (ASAP) with Chantel Hutnan

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Days 19 to 24

Day 19

WOD
Strength: Odd Position 2.

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Day 20

WOD
Power: Conversion with Gabi Hidalgo

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Day 21

WID
Dynamic mobility: Hip (Ankle)

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Day 22

WOD
Strength: Endurance 3.

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Day 23

WOD
Cardio: HISS (AMRAP #2)

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Day 24

WID
Activation: SMUR – Forced Inhalation (Full-Body)

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Days 25 to 30

Day 25

WID
Dynamic mobility: Thoracic Spine

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Day 26

WOD
Strength: Dead 3. (Deadlift & Deadshift)

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Day 27

WOD
Power: Acceleration/Deceleration

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Day 28

WOD
Cardio: SISS (Sub-Threshold Intensity Steady State)

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Day 29

WID
Activation: SMUR – Forced Breathing with Gabi Hidalgo

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Day 30

WOD
All in one

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