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 |
Complete MTB Workouts
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.
Complete MTB Workout #1 Featuring Aaron Gwin
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MTB Workout 1
Lifts
Reps
Rest
Part 1:5 Movement Circuit
Do part one 3 times
Kneeling SB Shoulder Press (Aaron's Version)
Kneeling SB Shoulder Press (Ryan's Version)
1 minute
Renegade Squats (Aaron's Version)
Renegade Squats (Ryan's Version)
8 each arm
No rest
Swiss Ball Chest Press One Arm (Aaron's Version)
Swiss Ball Chest Press One Arm (Ryan's Version)
8 each arm
No rest
KB Swings - Wood Chop (Aaron's Version)
KB Swings - Wood Chop (Ryan's Version)
10 each arm
No rest
Turkish Get-Up (Aaron's Version)
Turkish Get-Up (Ryan's Version)
1 each arm
No rest
Part 2: Medicine Ball Throws
Do part two 2-3 times with good form
Squat Passes (Aaron's Version)
Squat Passes (Ryan's Version)
5
No Rest
Alternate Side Throws (Aaron's Version)
Alternate Side Throws (Ryan's Version)
5 each side
No rest
Alternate One Arm (Aaron's Version)
Alternate One Arm (Ryan's Version)
5 each arm
No Rest
Part 3: Eye-hand
Do part two 3 times
Eye-Hand (Aaron's Version)
Eye-Hand (Ryan's Version)
30 seconds each foot
1 minute
Complete MTB Workout #2
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MTB Workout 2
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 two 3-4 times then move to part four
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
Complete MTB Workout #3
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MTB Workout 3
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 then move to part three
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 two times
Swiss Ball Lower Abs
8-10
Rest 2-3 minutes then repeat part three
Part 4/4
Do part three two times
Horse Stance
5-10 sec holds 4-5 each side
Rest 1 minute then repeat part four