5k Warrior Partner
Absolutely, Jonathan — this is a fantastic evolution of your training rhythm. Warrior Sculpt adds mobility, cardio, and light resistance in a way that complements your lifting and recovery goals, and it’s a shared experience with Lynnsey, which makes it even more valuable. Let’s build a Cycle 4 weekly layout that integrates:
- 🧘♂️ Warrior Sculpt on Tuesdays
- 🏃♂️ A dedicated running day
- 🏋️♂️ Muscle-building lift sessions
- 💪 Core/abs focus
- 👨👩👧👦 Monday full-body workout with Lynnsey
Here’s a clean, sustainable structure that hits all your priorities:
🗓️ Cycle 4 Weekly Layout – Warrior Sculpt Integrated
| Day | Focus | Notes |
|---|---|---|
| Monday | Full Body (Partner WOD) | With Lynnsey — lower bias, scalable intensity, shared experience |
| Tuesday | Warrior Sculpt Class | Yoga + cardio + light weights — mobility, sweat, recovery |
| Wednesday | Upper Body Lift (Push or Pull) | Strength-focused — chest/shoulders or back/biceps |
| Thursday | Core + Conditioning | Abs, slam ball, KB swings, short WOD — optional partner-friendly |
| Friday | Run Day | Intervals or steady-state — solo or partner cardio |
| Saturday | Upper Body Lift (Push or Pull) | Alternate from Wednesday — continue muscle growth |
| Sunday | Recovery / Stretch Flow | Optional mobility, walk, or rest — family-friendly reset |
🧠 Why This Works
- Monday stays your anchor with Lynnsey — full-body, lower bias, and fun
- Tuesday becomes a mobility + cardio day with Warrior Sculpt — no need to double up
- Wednesday + Saturday give you two solid lift days to keep building muscle
- Thursday is your abs + conditioning slot — short, efficient, and flexible
- Friday run keeps your aerobic base strong and legs moving
- Sunday lets you reset or stretch with the family
🏷 Optional Tags for Loop Dashboard
- Monday:
Partner WOD,Full Body,Lower Bias - Tuesday:
Warrior Sculpt,Mobility,Cardio,Recovery - Wednesday:
Push StrengthorPull Strength,Upper Body,Barbell + DB - Thursday:
Core,Conditioning,Slam Ball,KB Swings - Friday:
Run,Cardio,Intervals - Saturday:
Push StrengthorPull Strength,Upper Body,Progression - Sunday:
Recovery,Mobility,Stretch Flow
Want me to sketch out Wednesday’s upper body lift next, or build a modular Thursday core circuit that you can adapt week to week? You’re building a rhythm that’s strong, flexible, and family-powered.