Complete MTB Workouts 2

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Workout Intensity

Strength Strength and Endurance Endurance
Less Reps More Reps More Reps
High Weight Lighter Weight Less Weight
 More Rest Less Rest No Rest

Supplements

It is recommended that you introduce some supplements to your pre and post workout routine. Rynopower.com will help you identify what areas you can improve with supplements. By following the suggested use on Rynopower.com and also in the Nutrition Section of Rynopowergym.com, you will feel a boost in your intensity during the workout and you will recover much faster when done.

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Complete MTB Workout #1 Featuring Aaron Gwin

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Watch Full Workout

Lifts

Reps/Rest

Part 1: 5 Movement Circuit

Do part one 3 times

Kneeling SB Shoulder Press



Aaron Version

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Ryan Version

1 min

Renegade Squat



Aaron Version

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Ryan Version

8 each arm / No Rest

Swiss Ball Chest Press One Arm



Aaron Version

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Ryan Version

8 each arm / No Rest

KB Swings - Wood Chop



Aaron Version

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Ryan Version

10 each arm / No Rest

Turkish Get-Up



Aaron Version

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Ryan Version

1 each arm / No Rest

Part 2: Medicine Ball Throws

Do part two 2-3 times with good form

Squat Passes



Aaron Version

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Ryan Version

5 / No Rest

Alternate Side Throws



Aaron Version

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Ryan Version

5 Each Side / No Rest

Alternate One Arm



Aaron Version

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Ryan Version

5 each arm / No Rest

Part 2: Eye-Hand

Do part two 3 times


Aaron Version


Ryan Version

30 seconds each foot / 1 min
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Complete MTB Workout #2

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Lifts

Reps

Rest

Part 1/4

Do part one 3-4 times then move to part two


Standing Squats on Swiss Ball

30 secs at a time

No Rest


Clean and Jerk

6-8

Rest 1 minute then repeat part one

Part 2/4

Do part two 3-4 times then move to part three


Barbell Swiss Ball Chest Press

8-10

No Rest


Barbell Bent Over Row

8-10

No Rest


Wood Chops

8-10

Rest 1 minute then repeat part two

Part 3/4

Do part three 3-4 times then move to part three


Hanging Leg Raises

8-10

Rest 1 minute then repeat part three

Part 4/4

Do part four 3-4 times


Supine Lateral Ball Roll

5 sec hold 5 times each

Rest 1 minute then repeat part four


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[blockquote align="center"]

Complete MTB Workout #3

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Lifts

Reps

Rest

Part 1/4

Do part one 3-4 times then move to part two


Kneeling Swiss Ball Figure 8

30 secs

No Rest


Sumo Dead Lifts

4-6

Rest 2-3 minutes then repeat part one

Part 2/4

Do part two 3-4 times


Low Row

8-10

No Rest


Swan Push-ups

Max form

No Rest


Pull-ups

Max form

Rest 2-3 minutes then repeat part two

Part 3/4

Do part three 2 times


Swiss Ball Lower Abs

8-10

Rest 2-3 minutes then repeat part three

Part 4/4

Do part four 3-4 times


Horse Stance

5-10 sec holds 4-5 each side

Rest 1 minute then repeat part four
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