ANATOMY OF A

MIXED PLANE
PROGRESSION
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MONDAY TUESDAY WEDNESDAY

3 resistance,
Resistance Cyclical Aerobic Rest
1 cyclical
aerobic, and
1 mixed plane
session per
week

THURSDAY FRIDAY SATURDAY SUNDAY

Resistance Mixed Plane Aerobic Resistance Rest

 CLIENTS INDEX COACHES

WEEK 1

DAY 1 MONDAY DAY 2 TUESDAY DAY 3 WEDNESDAY DAY 4 THURSDAY DAY 5 FRIDAY DAY 6 SATURDAY DAY 7 SUNDAY

Workout Workout Workout Workout

Resistance Session Cyclical Aerobic Session Rest Resistance Session Mixed Plane Aerobic Resistance Session Rest

5 min Warm-up of choice

A. 10 minute AMRAP @
sustained
500m Bike Erg
10 Alternating Goblet Cossack
Lunge, 35/20#
6 alt Turkish Get-Ups, 35/20#
-rest 5 min-
x 3 sets

*sustain scores per set

10-15 min EZ Cooldown of

choice

WEEK 2

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

Workout Workout Workout Workout

Resistance Session Cyclical Aerobic Session Rest Resistance Session Mixed Plane Aerobic Resistance Session Rest

5 min Warm-up of choice

A. 10 minute AMRAP @
sustained
20 cal Assault Bike
10 Lateral Step-Ups
10 Alternating Knees to Elbows
-rest 5 min-
x 3 sets

*sustain scores per set

10-15 min EZ Cooldown of

choice
 CLIENTS INDEX COACHES

WEEK 3

DAY 15 MONDAY DAY 16 TUESDAY DAY 17 WEDNESDAY DAY 18 THURSDAY DAY 19 FRIDAY DAY 20 SATURDAY DAY 21 SUNDAY

Workout Workout Workout Workout

Resistance Session Cyclical Aerobic Session Rest Resistance Session Mixed Plane Aerobic Resistance Session Rest

5 min Warm-up of choice

A. 10 minute AMRAP @
sustained
24 cal Ski Erg
12 Alternating Kettlebell Swings,
53/35#
6 GHD Side Crunches/side
-rest 5 min-
x 3 sets

*sustain scores per set

10-15 min EZ Cooldown of

choice

WEEK 4

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

Workout Workout Workout Workout

Resistance Session Cyclical Aerobic Session Rest Resistance Session Mixed Plane Aerobic Resistance Session Rest

5 min Warm-up of choice

A. 10 minute AMRAP @
sustained
250m Row
10 Side Plank Hip Abductions/
side
10 Alternating Kettlebell
Crossbody Deadlifts, 53/35#
-rest 5 min-
x 3 sets

*sustain scores per set

10-15 min EZ Cooldown of

choice
 CLIENTS INDEX COACHES

WEEK 5

DAY 29 MONDAY DAY 30 TUESDAY DAY 31 WEDNESDAY DAY 32 THURSDAY DAY 33 FRIDAY DAY 34 SATURDAY DAY 35 SUNDAY

Workout Workout Workout Workout

Resistance Session Cyclical Aerobic Session Rest Resistance Session Mixed Plane Aerobic Resistance Session Rest

5 min Warm-up of choice

A. 10 minute AMRAP @
sustained
20 cal Bike Erg
10 Rotational Med Ball Toss/side,
14/10#
20m Side Shuffle/side
-rest 5 min-
x 4 sets

*sustain scores per set

10-15 min EZ Cooldown of

choice

WEEK 6

DAY 36 DAY 37 DAY 38 DAY 39 DAY 40 DAY 41 DAY 42

Workout Workout Workout Workout

Resistance Session Cyclical Aerobic Session Rest Resistance Session Mixed Plane Aerobic Resistance Session Rest

5 min Warm-up of choice

A. 10 minute AMRAP @
sustained
1000m Assault Bike
10 Goblet Lateral Step-Up,
35/20# to 24/20”
10 Alternating Crossbody
Dumbbell Snatch, 50/35#
-rest 5 min-
x 4 sets

*sustain scores per set

10-15 min EZ Cooldown of

choice
 CLIENTS INDEX COACHES

WEEK 7

DAY 43 MONDAY DAY 44 TUESDAY DAY 45 WEDNESDAY DAY 46 THURSDAY DAY 47 FRIDAY DAY 48 SATURDAY DAY 49 SUNDAY

Workout Workout Workout Workout

Resistance Session Cyclical Aerobic Session Rest Resistance Session Mixed Plane Aerobic Resistance Session Rest

5 min Warm-up of choice

A. 10 minute AMRAP @
sustained
15 cal Row
10 Alternating Single Leg Toes
to Bar
15 Side Plank Hip Dips/side
-rest 5 min-
x 4 sets

*sustain scores per set

10-15 min EZ Cooldown of

choice

WEEK 8

DAY 50 DAY 51 DAY 52 DAY 53 DAY 54 DAY 55 DAY 56

Workout Workout Workout Workout

Resistance Session Cyclical Aerobic Session Rest Resistance Session Mixed Plane Aerobic Resistance Session Rest

5 min Warm-up of choice

A. 10 minute AMRAP @
sustained
20 cal Ski Erg
10m Lateral Crawl/side
10 Alternating Kettlebell Goblet
Reverse Lunge w/ Twist, 53/35#
-rest 5 min-
x 4 sets

*sustain scores per set

10-15 min EZ Cooldown of

choice
 LearnRx Programs are designed to show you program design principles in
action, but these templates are written for no-one and are no replacement
for individualized programming and progression. Learn the OPEX Method of
individual design in the Coaching Certificate Program (CCP).