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ON’s Programme for Goal-Driven Fitness

Your idea of being in shape is developing the ideal combination of strength and stamina. To achieve a conditioning goal like that and keep building on your accomplishments, you’re need to plan out a clean eating diet that continuously fuels muscle rebuilding with amino acids from protein, while also replenishing your body’s stores of the carbohydrate energy known as glycogen.

Meal planning details can be found in the diet sections of ON’s Bulk Up and Diet Programmes. But keeping the eating part of this program relatively simple is a good way to stay on track and make progress day after day. So, let’s divide your calories into 1/3rd protein and 2/3rds carbohydrate foods. If you’re choosing wisely, avoiding packaged processed foods and cooking meals with healthy leans meats and vegetables as close to their natural state as possible, the fats will pretty much take care of themselves.

Imagine that every plate you eat from is divided into 3 sections: One for proteins, 2 for carbs. Each of these servings will amount to a portion roughly the size of a closed fist. Add to your meal plan a protein and carbohydrate shake like 2:1:1 Recovery™ within 30 to 45 minutes of completing your workout.

Now that you have a better idea about what and when to eat, take on this CrossFit inspired workout developed by Team ON Athlete Jaquelyn Kay Kastelic. You’ll definitely need a combination of proteins and carbohydrates for recovery afterwards!

TIP: Take it easy the first time you try this workout. You can ramp up the intensity after you get a better feel for this style of training.

Workout #1

Burpees & Deadlifts

Select a relatively light weight for reps. Your first set is 21 burpees and 21 deadlifts. Without resting, do a second set of 15 burpees followed by an equal number of deadlifts. Finish up with a final set of 9 burpees and 9 deadlifts.

Workout #2

Sprints, Push Presses & Sit Ups

Start with a 400-metre sprint. Then perform a set of 10 push presses. Next up is 20 sit ups. You’ve just completed the first of 5 sets.

Workout #3

Back Squats

This one’s very straightforward. Load the barbell with your 5 rep max (the heaviest weight that allows you to perform 5 sets). Then do 5 sets of 5 reps.

Workout #4

Pull Ups, Kettlebell Swings & Box Jumps

Finish your week of intense workouts with a solid 10 minutes of pure physical challenge. The set begins with 5 pull ups. Then, it’s 10 kettlebell swings (get some instruction in technique if you’re new at this). Finally, it’s 10 jumps on and off a 20-inch high plyometric box. Keep going until the entire 10 minutes is used up.

CrossFit workouts help you develop strength while simultaneously improving your level of conditioning. For maximum effect, try not to perform the exact same workout twice. As the saying goes, the only constant is change.