What this?  This is a $19.99/month program that will release the accessory work and warm ups Rich uses each day to prepare for workouts and to supplement his training. We are all realizing more and more how important an effective warm up is and how applying accessory work can pay dividends and truly benefit our training.

  • These warm ups and the accessory work are for all kinds of athletes.
  • There will be 6 days of programming each week

Most accessory work/accessory work take 10-20 minutes to complete. The programming each day can be used in 1 of 2 ways (warm ups before you work out or accessory work for post-workout).

  1. As warm ups, they can be utilized to keep you moving and help prepare the body to move at a high intensity or begin working up to heavy loads.
  2. As accessory work, it can be utilized to supplement your training and strengthen movement in a controlled and deliberate fashion which can translate to better movement, addressing deficiencies, and improving fitness.

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Day 1

Warm up:
1000m Row Easy

Workout:
4 rounds
45' side walking plank R/L
15 single leg RDL moderate R/L
150' DB single arm overhead carry moderate/heavy
1000m ski moderate 

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Day 2

Warm up:
10 min moderate bike

3 rounds
10 single leg pallof press R/L
10 1 arm suitcase deadlift R/L

Accessory:
3 rounds
25 ghd sit up
1:00 plank
25 ring row

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Day 3

Warm up:
3 rounds
1000m easy row
20 lateral band step over R/L
1:00 side plank R/L

Accessory:
Single arm shoulder press
4x12 R/L
Single arm upright row
4x12 R/L