N A K A T O M I
HOLIDAY / TRAVEL PROGRAM
SUMMARY
CONCEPT: This short two week program serves to bridge the gap over the holidays, when most people take leave and are traveling. This program was originally written during the 2020 holiday season, when most people did not have access to a lot of equipment, so this whole program can be done with very few items.
Since people tend to indulge over this period there is a commitment to cardio with 3 running days per week. These days grouped with the additional METCONS, chippers, and many supersets – you will be ready to RAK, not giving up any ground.
INTENT: Maintenance or steady state training.
EQUIPMENT NEEDED: Dumbbells or kettlebells, a way to do pullups, a jump rope
LENGTH/FREQUENCY: 2 weeks, 5-6 days per week (depending on active recovery)
DESIGN: 3-2 split, Thursday and Sundays for active recovery or rest.
EXPERIENCE LEVEL: Moderate
NAME SIGNIFICANCE: Nakatomi Plaza, the setting of the 1988 Christmas classic DIE HARD
SCHEDULE
Monday: Push + Run
Tuesday: Pull + Metcon
Wednesday: Legs + Run
Thursday: Active Recovery or Rest
Friday: Full Body Chipper
Saturday: Endurance Day
Sunday: Active Recovery or Rest
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NAKATOMI WEEK 1
Nakatomi W1D1
Push + Run
STRETCH 1
Spend a few minutes loosening up your legs and back
WARMUP
Choose 1:⠀
Run 400m / Row 500m / Bike 25 Cal⠀⠀⠀
/ 20 Burpees / 20 DU / 60 SU⠀
STRETCH 2
Go for a deeper stretch in your legs (standing and sitting), dead hang on a pullup bar for a bit, then use a PVC pipe to open up the shoulders
50 & GO
For time
50 Incline Pushups
– Run 800 / Row 1km / Bike 60 Cal
50 Pushups
– Run 800 / Row 1km / Bike 60 Cal
50 DB Flies
– Run 800 / Row 1km / Bike 60 Cal
50 O/H DB Press
– Run 800 / Row 1km / Bike 60 Cal
50 Upright Rows
– Run 800 / Row 1km / Bike 60 Cal
50 DB Front/Side Raises
– Run 800 / Row 1km / Bike 60 Cal
50 Situps
– Run 800 / Row 1km / Bike 60 Cal
50 Leg Raises
– Run 800 / Row 1km / Bike 60 Cal
COOLDOWN
Walk 400m
Full body stretch
Nakatomi W1D2
Pull + METCON
⠀⠀⠀
STRETCH 1
Spend a few minutes loosening up your legs and back.
WARMUP
Choose 1:⠀
Run 1 mile / Row 2km / Bike 120 Cal
⠀⠀⠀
STRETCH 2
Spend more time loosening up your legs, spend some time in a deep squat with your heals on the ground. Hang from a pullup bar with both hands, then one (feet on ground), alternate, then go back to both hands. Work out your shoulders more with a PVC pipe.
STRENGTH⠀⠀⠀
Pullups: 3 x Max
S/A B/O DB Rows: 3×12
DB Seated Reverse Flies: 3×12
DB Good mornings: 3×10
DB Curls: 3×15
DB Tricep Extensions: 3×15
CONDITIONING
EMOM for 20 Minutes
Odd: 7 Burpees
Even: 12 KBS⠀⠀⠀⠀⠀⠀
COOLDOWN
Stretch for 5 minutes
Nakatomi W1D3
Legs + Run
STRETCH 1
Spend a few minutes loosening up your legs and back
WARMUP
Choose 1:⠀
Run 400m / Row 500m / Bike 25 Cal⠀⠀⠀
/ 20 Burpees / 20 DU / 60 SU⠀
STRETCH 2
Go for a deeper stretch in your legs (standing and sitting), dead hang on a pullup bar for a bit, then use a PVC pipe to open up the shoulders
CASH IN
Run 3 miles for time
If injury precludes running do 30 minutes total cardio – do not switch machines
15 Minute AMRAP
5 Leg Tucks
10 DB Goblet Squats
10 DB Lunges (E/L)
CASH OUT
Run 1 mile / Row 2km / Bike 120 Cal
COOLDOWN
Stretch for 5 minutes