Krypton Masters
About This Program
Krypton Masters programming is designed to help masters athletes at any level understand how to look at a workout and tailor it to their specific needs. Build capacity. Manage Volume. Improve movement and range of motion. Designed by masters athletes for masters athletes.
The Programming
We program our workouts for games athletes, novice athletes, and everyone in between. Whether working through injuries or struggling with mobility, our programming will provide you with the appropriate volume of work and weight management to give you the tools to effectively accomplish your fitness journey. We deliver varying degrees of scaling options and movement techniques that will increase your efficiency and strength, along with your General Physical Preparedness. LETS GO!
Sample Day
MONDAY
Warm-up
2 rounds:
200 m Run, Bike, Row, Ski
30 Single Unders
15 Kip Swings (work on keeping your legs straight toes pointed. Really concentrate on pulling down on the bar)
15 Good Mornings with PVC (make sure that you are keeping your legs slightly bent, try to keep your hand placement on the PVC as close as possible to you shoulders- pinch shoulder blades together and don’t let your back round as you bend forward)
15 Shoulder Rolls with PVC (as you work through these try and bring your hands closer together)
Workout
Every 4 mins for 5 rounds:
50 Double Unders
15 Toes-to-bars
10 Power Snatches, 115/85 lbs
Scaling options for double unders: If you would like to work on double unders during the workout. Try not to work more than 30 seconds at a time. Or do 100 singles. Another option would be to do 50 jumping thigh taps. Every time you jump in the air keep your arms by your side and tap your thighs twice. This will help you work on your timing. Also don’t be lazy on your jump.
Scaling options for toes to bar: Work the kip swing with these, no knees to chest or knees to elbows. Maintain a tight midsection, pull down on the bar and keep your legs straight. Scaling options for power snatches: Use a weight that you can go unbroken. These should not be fast singles.
Work on getting through these movements quickly. You should be getting at least 30-45 seconds of rest every round. If the clock catches you bring your numbers on toes to bar and power snatches down incrementally to stay within the time domain.
TUESDAY
Warm-up
1000 m Row
800 m Run (nice easy pace)
2 rounds:
Couch Stretch, 30 seconds to a minute on each side
Inchworms with 2 Push-ups at the bottom (keep your legs as straight as possible on these, get a good stretch in your hamstrings)
Calf Stretch, 30 seconds on each leg
Workout
Alternating EMOM 20 mins:
Run, 200 m
15 Push-ups
Options if something is prohibiting you from running would be: 400 m bike, 200 m row, 200 m ski erg.
Scaling options for push-ups: Push-ups off of a box or bench, or dropping to your knees. Make sure with all of these you are keeping you hips in line with the rest of your body. If the clock catches you on this one, turn it into an AMRAP.
WEDNESDAY
Warm-up
3 rounds:
10 Dumbbell Strict Press (use one dumbbell in each hand, light weight, work on keeping your rib cage down)
Elbow to ankle (big lunge with your right leg, let your left leg knee rest on the floor, try to bring your right elbow to the inside of your right ankle- do this on both sides for 30 seconds)
Wrist Stretch (on your hands and knees rotate your hands around so that your fingers are facing your knees, slowly lean back to get a good stretch in your forearms- 30 seconds to a minute)
10 Romanian Deadlifts
10 Muscle Cleans (using an empty barbell, start below the knee and complete a muscle snatch- when the barbell leaves your thighs ensure you do not dip underneath the bar to catch it)
Workout
20-15-10-5
Hang Power Cleans, 135/95 lbs
40-30-20-10
Wall Balls, 20/14 lbs
If you need to scale this workout come down on the weight on either movement, preferably the power cleans. Keep your repetitions RX.