8wk Women’s Tri

The **8-week Women’s Tri** program is designed to elevate your strength and endurance through a balanced blend of strength training and cardio workouts. Best tailored for those who’ve completing or wanting to enhance their Sprint or Olympic Triathlon. 

Over the course of 8 weeks, you’ll engage in 56 sessions that include barbell squats, Romanian deadlifts, swimming, and running, all tailored to enhance athletic performance. This intermediate-level program requires access to a full gym and focuses on building strength while improving your overall fitness. Get ready to push your limits and achieve your fitness goals!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Leg Extension

Lat Pulldown

Seated Row (Cable)

Barbell Row

T-Bar Row

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Pull-Up (Assisted)

Quads, Back & Bis

Swim

Run & Swim Brick

Yoga

Active Recovery & Swim Brick

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Good Morning

Hip Abductor (Machine)

Back Extension

Lateral Raise (Dumbbell)

Face Pull

Rear Delt Fly (Cable)

Glutes, Shoulders & Delts

Progression Run

Cycling

Run & Bike Brick

Romanian Deadlift (Barbell)

Single-Leg Leg Curl

Kettlebell Swing

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Arnold Press

Tricep Rope Push Down (Cable)

Dip (Assisted)

Hammy, Chest & Tris

Deadlift (Barbell)

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