THANK YOU

If you have made it here, to the last session, we are proud of you! Thank you for your commitment, passion, dedication and trust. We want to hear from you, so if you have any feedback, please send it to jan@vipr.com.

Be unbreakably farm strong.
ViPR PRO® Team

WOD

“ALL IN ONE” powered by IoM Education

To celebrate 30 days of an amazing commitment and passion, let’s put it all together. Perform each block separately in a circuit style before you move to another block. 

BLOCK A: 

  1. Dynamic Mobility – Lunge Shifts flow (variable)
  2. Activation (Forced Exhalation) – Ant. Step, Type 2 Wide 

Repetitions: 4
Sets: 2
Rest: No rest
Load: Small ViPR PRO

Bridge Exercise – Preposition Lateral Quick Feet – 4x 2m

BLOCK B: Tri-set – POWER

Acceleration – Forward Step Diagonal Shift 
Deceleration – Reverse Step Chop
Conversion – Combo

Repetitions: 4 each
Sets: 2
Rest: Minimal – personalised

BLOCK C: Superset – STRENGTH 

  1. Diagonal Lunge, Posterior Deadshift
  2. Deep Lateral Squats, Helicopter Lift

Repetitions: 6x each exercise
Sets: 2
Rest: 1 minute between sets
Load: Medium ViPR PRO

BLOCK D: Superset – CARDIO (HISS)

  1. Ski Tilt
  2. Rotational Punches 

Work:Rest  30 seconds:15 seconds
Total Time: 5 minutes
Load: Small ViPR PRO

BLOCK E: Recovery 

  1. Lateral Half Knee – Tilt

Time: Hold the posture for 10 diaphragmatic breaths
Sets: 2

WID

ACTIVATION: Forced Breathing with Gabi Hidalgo (Inhalation&Exhalation)

Forced Inhalation and Forced Exhalation suggest breathing in and out to the maximum comfort level. In other words, pushing air out maximally under laboured efforts, or bringing air into the lungs, under laboured efforts. Both should be forced, but remain within a person’s capabilities. 

Forced Breathing incorporates accessory breathing muscles, which are primarily Type 1 stabilization muscles. We use forced breathing techniques to up-regulate deep core activation and motor unit coordination, to complete an athlete’s preparatory protocol. Watch more HERE

  1. Half knee, Type 1 Tilt – Exhalation
  2. Posterior Step, Type 2 Shift – Inhalation 
  3. Squat, Type 2 Ward – Exhalation 
  4. Flamingo Halo – Inhalation 

Repetitions: 4 each side 
Sets: 3
Rest: no resat
Load: Small size ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

CARDIO: SISS (Sub-Threshold Intensity Steady State)

SISS, a session consisting of repeated bouts of exercise below the anaerobic threshold, critical speed/power, performed in continuous pace.

  1. Lateral Lunge, SS Tilt
  2. Kneeling to Anterior hook
  3. Lunge/Step matrix, OS Grip Tilt
  4. Squat Shift, Posterior Lunge/Step Lift
  5. Rotational Halo

Exercise Time: 45 seconds of each exercise
Session Time: 30 minutes
Rest: Minimal or none
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

POWER: Acceleration/Deceleration

Power is the ability to rapidly generate high levels of force (rapid change in inertia) in a specific movement pattern. In other words, create a “violent” action. Power drills may be broken down into Accelerations (this is where the muscles ‘act’ through a nervous system action potential, which facilitates an adaptation in quick signalling transmission of a nerve impulse), then to Decelerations (this is where the muscles ‘get acted upon’ in response to an eccentric load. Both motor and neural coordination must be present for success in deceleration, thus making this an important progression)

  1. Tilt kick Acceleration
  2. Tilt kick Deceleration
  3. Prone Push Acceleration
  4. Prone Pull Deceleration
  5. Lateral uppercut Acceleration 
  6. Lateral Uppercut Deceleration

Repetitions: 5 each side
Sets: 3
Rest: 1 minute
Load: Small ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed

WOD

STRENGTH: Dead 3. (Deadlift&Deadshift)

Starting Strength is the ability to produce force with no contribution from the elastic components of connective tissue. The movement begins from a stationary position with no initial motion (i.e. ‘dead’ positions). 

  1. Swing to Squat
  2. Transverse Lunge, Offset DeadLift
  3. Lateral Lunge and Deadlift (progression from 1st & 2nd sessions)
  4. Wide Pick up to Rotational Squat (progression from exercise 1)
  5. Lateral Explosive Shift

Repetitions: 10 in total or 6 on each side
Sets: 4
Rest: 1 minute after exercise | 2 minutes between sets
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WID

DYNAMIC MOBILITY: Thoracic Spine

  1. Lateral Half-kneeling, Tilt to open
  2. Half-kneeling Offset Halo
  3. Sagittal Step, Front Offset Rotation
  4. Kneeling, Wide Uppercut

Repetitions: 12 in total or 8 on each side
Sets: 4
Rest: none
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WID

ACTIVATION: Forced Inhalation (full-body)

Forced Inhalation and Exhalation incorporate accessory breathing muscles, which are primarily type 1 (slower to fatigue), stability muscles. Learn more here:

  1. Counter-Tilt, Type 2 Motion
  2. Lateral Counter-Tilt, Posterior Knee Ward 
  3. Lateral Squat, Wide Anterior Shift 
  4. Offset, T-Plane Flag

Repetitions: 4 each side
Sets: 3
Rest: None
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

CARDIO: HISS (AMRAP #2)

HISS (High-Intensity Steady State, a session consisting of a single bout of high-intensity above the lactate threshold, critical speed/power, MLSS (or a rating of perceived exertion of hard or greater) done for a continuous period of time

  1. Cylinder Lift, Forward Lunge
  2. Uppercut, Side Lunge 
  3. Rotational Shuffle, Tilt 
  4. Dynamic Lunges, Shift 
  5. Rotational Squat, OH Press

Repetitions: 10 each 
Time: 10-15 minutes 
Rest: minimal 
Load: small to medium

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

STRENGTH: Endurance 3.

Strength Endurance is the ability to produce and sustain muscular contraction for an extended period of time. Strength-endurance is typically trained at low-to-moderate loads for high repetitions with relatively short recovery intervals to improve the anaerobic buffering and aerobic efficiency of the involved tissue.

  1. Deep Side squats, Sweeps to Chops
  2. Deep Linear Walks, Offset Preposition
  3. Deep Curtsy/Reverse Lunge, Front Carry Rotation
  4. Low Side Squat Walks, Counter Preposition

Time: 45 seconds each exercise
Sets: 3-4
Rest: 30 seconds between exercises, 1-2 minutes after each set
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WID

DYNAMIC MOBILITY: HIP (ankle)

The musculature and neurology of the hip influences the well-being and performance of the foot, the knee and the lower back. Proper preparation must include special consideration to the concentric, eccentric and isometric action of the hip in all planes of motion.

  1. Double tilt with Hip shift (Anterior & lateral motions)
  2. Unilateral Steps, Swing
  3. Wide Squat, Counter-Shift
  4. Side to Cross step, Counter-Shifts

Repetitions: 10 on each side or in total
Sets: 4
Rest: NO rest
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

POWER: CONVERSION with Gabi Hidalgo

Power is the ability to rapidly generate high levels of force (rapid change in inertia) in a specific movement pattern. In other words, create a “violent” action. Conversion is the ability to get in and out of the position quickly, think plyometrics and the amortization phase, that must be kept at minimum. Because the shorter the amortization phase is, the more plyometrics.

  1. Rotational Jump, Tilt
  2. Rotational Shovel/Chop
  3. Lift to Catch
  4. Elastic Block

Repetitions: 5 each exercise 
Sets:
Rest: 1 minute after each exercise | 2 minutes after each set
Load: Small Size (Light)

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

STRENGTH: Odd Position 2.

Odd Position Strength is the ability to generate purposeful force from ‘uncommon’, less symmetrical body positions. Learn more here.

  1. Offset Squat, Rainbow (offset pick up)
  2. 1 Pulse Catch, Diagonal Lunge (add leverage)
  3. Reverse Lunge, Wide Shift/Lift
  4. Corner Lunge, Offset OH Warrior

Repetitions: 6 on the side or 12 in total
Sets: 4
Rest: 1 minute between exercises | 2 minutes after each set
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

CARDIO: HISS (ASAP) with Chantel Hutnan

HISS (High-Intensity Steady State, a session consisting of a single bout of high-intensity above the lactate threshold, critical speed/power, MLSS (or a rating of perceived exertion of hard or greater) done for a continuous period of time

  1. Alternate Reverse Lunge with Rainbow
  2. Alternate Forward Lunge with Uppercut
  3. Skater with Tilt
  4. Narrow to Sumo Squat, Catch

Repetitions: 12x each 
Sets: 5 sets 
Rest: Complete “as soon as possible” 

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WID

ACTIVATION: Forced Exhalation (Total-Body)

Forced Inhalation and Exhalation incorporate accessory breathing muscles, which are primarily type 1 (slower to fatigue), stability muscles. Watch more HERE.

  1. Forward Tilt, Type 1 Reach – Expiration
  2. Side Tilt, Side Hip shift – Expiration
  3. Offset, Side Block – Expiration
  4. Single Leg, Knee Ward – Expiration

Repetitions: 5 on each side 
Sets: 3 sets 
Rest: No rest – performed back to back
Load: Small ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WID

DYNAMIC MOBILITY: Full-Body

  1. Hinge, Pendulum Swing
  2. Alternate Reverse Lunge, Medial Shift
  3. Alternate Side Lunge, Medial Lift
  4. Alternate Pigeon-Corner Step Sweep to Block

Repetitions: Alternate motion, 12x each 
Sets: 4 sets
Rest: none
Speed: A rhythmical motion 
Load: Small

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

POWER: Deceleration with Gabi Hidalgo

Power is the ability to rapidly generate high levels of force (rapid change in inertia) in a specific movement pattern. In other words, create a “violent” action. In deceleration, our goal is to slow down or completely stop the inertia. We need healthy joints, super-charged nervous system and enough elastin to stretch during deceleration.

  1. Rotational Jump Freeze, Tilt
  2. Ground Attack
  3. Catch the ViPR PRO
  4. Split Explosive Block 

Repetitions:  5 on each side 
Sets: 3
Rest: 1 minute after each exercise | 1 minute after each set 
IMPORTANT: “FREEZE” FOR TWO SECONDS TO DEMONSTRATE DECELERATION, COMPLETELY REST AFTER EACH REPETITION
Load: Light (Speed-Strength)

WOD

CARDIO: HIIT 2. – Total-Body Circuit with Gabi Hidalgo

HIIT (High-Intensity Interval Training), a session consisting of repeated bouts of high-intensity above the lactate threshold, critical speed/power, interspersed by periods of low-intensity exercise or complete rest.

  1. Kneeling-Low Squat, Deadlift
  2. Lunge with Lift/Shift
  3. Halo to Corner Shifts 
  4. “L”  Quick feet with Tilt

Work: 30 seconds
 Rest: 30 seconds 
Sets: 5 sets 
Rest: 2-3 minutes after each set (or until your heart rate drops to zone 2)

WOD

STRENGTH: Endurance 2. featuring Nile Bratcher

Strength Endurance is the ability to produce and sustain muscle contractions for an extended period of time. Learn more here.

  1. Deep 180 Squats, Wide Shifts
  2. Deep Travelling Diagonal Lunge, Mid Grip Ground Attack – NILE
  3. Deep Side Walks, Offset Counter OH Shift
  4. Deep Corner Lunge, 3 pulse catches

Repetitions: 12x each or 45 seconds
 Sets: 3-4
Rest: 30 seconds after each exercise | 1.5 minutes after each set
Load: Small to Medium ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WID

ACTIVATION: Forced Breathing – HIP with Chantel Hutnan

Forced Inhalation and Exhalation incorporate accessory breathing muscles that are primarily type 1 (slower to fatigue), stability muscles. Learn more HERE

  1. Half-knee Tilt, Ground ward – Forced Exhalation 
  2. Curtsy Lunge to Knee ward – Forced Inhalation 
  3. Staggered, Shift to SL Balance – Forced Exhalation
  4. Side Lunge, Shift and ward – Forced Inhalation

Repetitions: 4 on each side 
Sets: 3 sets 
Rest: No rest – performed back to back
Note: Keep the load light for lift and shift

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

STRENGTH: Dead 2.

Starting Strength is the ability to produce force with no contribution from the elastic components of connective tissue. The movement begins from a stationary position with no initial motion (i.e. ‘dead’ positions). 

  1. Swing to Forward Lunge with Shift
  2. Reverse Lunge with Shovel
  3. Side Lunge, “Genesis” Shift
  4. 1 Arm Swing Block to Corner Lunge

Repetitions: 6x on each side (if lighter ViPR PRO, 10x)
Sets: 3-4
Rest: 1 minute after each exercise | 2 minutes after each set 
NOTE: If available, select lighter ViPR PRO for set one

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

CARDIO: HISS (AMRAP #1) with Yard Strength

HISS (High-Intensity Steady State, a session consisting of a single bout of high-intensity above the lactate threshold, critical speed/power, MLSS (or a rating of perceived exertion of hard or greater) done for a continuous period of time

  1. Squat with 1 Pulse Catch
  2. Squat to Uppercut 
  3. Linear Quick Feet, 2-Arm Tilt 
  4. Alternate Reverse Lunge, Shift (neutral grip)
  5. Sumo Squat, OH Press (mid grip)

Total Time: 10 minutes
Repetitions: 10x of each exercise
Sets: count yours sets and try to beat it next time – WITHOUT compromising movement quality
Rest: none, try to perform as many rounds as possible
Speed: controlled, good quality of exercises
Load: Medium size

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WID

DYNAMIC MOBILITY: Thoracic Spine

  1. Half-Kneeling, Posterior Shift (wide grip)
  2. Forward Steps, OH Drive (mid grip)
  3. Low Squat, Hands Preposition Walks 
  4. Squats, Offset Sky Lifts (offset grip)

Repetitions: Alternate motion (Bilateral) – 10 repetitions of each exercise
Sets: 3
Rest: No rest – performed back to back 
Speed: Rhythmical – controlled

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

POWER: Acceleration with Gabriel Hidalgo

Power is the ability to rapidly generate high levels of force in a specific movement pattern. In other words, create a “violent” action. Nervous system depolarizes and muscles concentrically turn on & off. We need – shape stability in skin and fascia.

  1. Lateral Jump with Tilt
  2. Explosive Shovel
  3. Vertical Deadlift
  4. “Sauna Clock” Shift

Reps: 4x on each side
Sets: 3
Rest: 2-3 seconds between each repetition, 2-3 minutes between sets
IMPORTANT: EXECUTE EACH REPETITION EXPLOSIVELY, COMPLETELY REST AFTER EACH REP

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

STRENGTH: Odd Position

Odd Position Strength is the ability to generate purposeful force from ‘uncommon’, less symmetrical body positions. Same like in life or during most sports activities, we must consider and adopt patterns that are variable and omnidirectional. This is to say ‘odd’.

  1. Half-Kneeling, Rainbow
  2. Offset Stance, Cylinder catch 
  3. Diagonal Lunge, Shift
  4. Rotational Squat, Lift

Repetitions: 6 on each side 
Sets: 3-4
Rest: 1 minutes between exercises | 2 minutes between sets

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WID

ACTIVATION: Forced Breathing (T-Spine)

Forced Inhalation and Exhalation incorporate accessory breathing muscles, which are primarily, type 1 (slower to fatigue), stability muscles. We use forced breathing techniques to upregulate deep core activation and motor unit coordination.

  1. Offset stance, 1 Arm Forward Tilt – Forced Exhalation 
  2. Side Squat, 1Arm Tilt Chest Open – Forced Inhalation 
  3. Half-Kneeling, Bolt Shift – Forced Exhalation 
  4. Half-Kneeling, Lift & Shift – Forced Inhalation 

Repetitions: 4 on each side 
Sets: 3 sets 
Rest: No rest between exercises or sets
Note: Decrease the volume of breath if getting dizzy

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

CARDIO: SISS – Total Body Workout with Chantel Hutnan

SISS (Sub-Threshold Intensity Steady State), a session consisting of repeated bouts of exercise below the anaerobic threshold, critical speed/power, performed in a continuous pace

Total Time: 20 minutes 
Repetitions: Perform each drill for 1 minute  
Rest: No rest between exercises nor sets, unless you need to decrease your heart below anaerobic threshold

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

STRENGTH: Endurance with Chantel Hutnan

Strength Endurance is the ability to produce and sustain muscle contractions for an extended period of time. In today’s session, we will be following 45 seconds working interval.

  1. Deep Posterior Lunge, Rainbow 
  2. Deep Lateral Taps, Counter Shifts 
  3. Deep Lateral Walks, Shovel 
  4. Rotational Squats, Uppercut (Starting Strength)

Repetitions: 15-18x each or 45 seconds 
Sets: 2-4
Rest: 30 seconds to 1 minute after each exercise | 2 minutes after each set
NOTE: Stay as low as possible for the entire time/reps
Load: Light to Moderate ViPR PRO

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WID

DYNAMIC MOBILITY: Ankle, Hip and T-Spine

After two harder days, it’s time to slow down and focus on building our body back up. Resiliency isn’t just about pushing hard, in fact, this can do exactly opposite in the long term. Ankle, hip and thoracic spine are the areas of the body that we call the big three.

  1. Wide Lateral Squat, Tilt and reach 
  2. Long Posterior Step, Counter Tilt
  3. Posterior Step, Type 2 Spinal Motion Shift
  4. Rotational Thread The Needle

Repetitions: 10x each 
Sets: 2-4
Rest: none
Speed: A rhythmical motion 
Range of Motion: Comfortable

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.

WOD

CARDIO: HIIT – Total-Body Circuit

HIIT (High-Intensity Interval Training), a session consisting of repeated bouts of high-intensity above the lactate threshold, critical speed/power, interspersed by periods of low-intensity exercise or complete rest.

  1. Quick Feet, Punches 
  2. Lateral Shuffle to Rotational Freeze
  3. Quick Cylinder Lifts 
  4. Fast Linear Skaters 

Work: 20 seconds 
Rest: 40 seconds 
Sets: 5 sets 
Rest: 2-3 minutes after each set

This is a circuit-style workout, perform the appropriate reps of each activity in succession, resting as instructed, to complete a set. Repeat and rest between sets as instructed.