Injection Warm-Up

Perform recommended warm-up before starting. This should take 10-12 min to complete once you learn it and rotate through without stopping.

(This is DeFranco's Agile8 Warm-Up > See the entire follow-along video warm-up here.)

  1.  Jump Rope – Slow & Controlled 3 minutes
  2.  Reverse Lunge w/ Overhead Reach  x 10 reps / leg
  3. Front Lunge into Hamstring Stretch x 10 reps / leg
  4. Push Ups x 60 secs
  5. Supermans x 10 reps
  6. Hollow Rocks x 20  reps
  7. Rollovers Into V-Sits x 12 reps
  8. Pigeon Stretch 5 reps/ per leg *hold for 10/15 seconds per side*
  9. Air Squats x 20 reps
  10. Front Leg Swings x 10 reps / leg
  11. Side Leg Swings x 10 reps / leg
  • q-iconWhat is the recommended workout schedule per week?

    We recommend 3 days ON, 1 day OFF, 2 Days ON. An ideal week would be Monday, Tuesday, Wednesday — ON, Thursday — OFF, Friday, Saturday — ON. Sunday — OFF.  We understand that every person has a different schedule and this is just a template.

  • q-iconWhat if I can't complete all 5 days in a week?

    If you are not able to get in 5 days a week, keep the days IN ORDER. For example: If you only get to train 3 days of week one, start week 2 with day 4 of week one.

  • q-iconWhat if I just want to lift and get my WODs in with my regular class?

    If you want to focus on mainly lifting, and hitting the other days with your class, the main days you’d want to focus on are 1,3,5.

  • q-iconWhat if I need a substitution because "I don't have a rower, can't run outside, etc."?

    Click here for the Substitutions Page.

  • q-iconWhat are Rep Maxes and how do I do them?

    Have a general idea of what you would like to work up to that day. For example:

    – “I’d like to bench 225×8 today”

    – DO NOT do sets of 8 all the way up.

    – Ex: 45×12, 95×8, 135×6, 185×3, 205×1, then attempt 225×8.

    – If too light go up next week.

    – If too heavy, go down next week.

    – If you only miss by 1-2 reps, stay there and try again the following week.

  • q-iconWhat does "heaviest possible" mean?

    Work up until failure. If you complete a set at 225, jump to 235. If you fail there, stop. 225 was the “heaviest possible” set that day.

  • q-iconWhat is a superset & how do I do it?

    These workouts are to be done with no rest between the 2 exercises. They are listed in workouts as A1 and A2. These are super sets. After one super set is completed rest for no more than 60 Seconds.

  • q-iconShould I round %'s of weight up or down?

    Round weights to easiest number with weights you have. We understand that most gyms won’t have 1.25lb plates so do your best. For example: 90% of 225 would be 202.5. Just go down to 200.