Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 V-Ups
:10 Rest
:20 Superman holds
1 set:
:30 bike (easy pace)
10 alternating Spiderman stretch
10 staggered-stance good mornings/leg
1 set:
:30 bike (moderate pace)
10 leg swings/leg (front and back)
10 good mornings + hop
2 sets:
:20 bike (fast pace)
5 Kang squats
DB DEADLIFT PREP AND LOADING | 6:00
3 sets:
8 DB deadlifts
WORKOUT PREP | 4:00
2 sets:
:20 DB deadlifts (workout weight.)
– Rest :10
:20 bike
– Rest :10
Metcon
Metcon (Time)
RX
7 rounds for reps:
15 DB deadlifts (35/50 lb)
1:00 calorie bike
– Rest 1:00
7 rounds for reps:
15 DB deadlifts (35/50 lb)
1:00 calorie bike
– Rest 1:00
INTERMEDIATE
7 rounds for reps:
15 DB deadlifts (20/35 lb)
1:00 calorie bike
– Rest 1:00
BEGINNER
7 rounds for reps:
15 DB deadlifts (10/15 lb)
1:00 calorie bike
– Rest 1:00
Finisher
Metcon (AMRAP – Reps)
5 sets each with a partner:
:45 DB front-rack hold
Max DB sit-ups
– P1 holds the front rack while P2 performs max DB sit-ups. Partners switch after :45.
:45 DB front-rack hold
Max DB sit-ups
– P1 holds the front rack while P2 performs max DB sit-ups. Partners switch after :45.
Cool Down
2 sets:
:30 leg swing (across body)/leg
:30 sit and reach stretch
:30 leg swing (across body)/leg
:30 sit and reach stretch
Finish the workout as quickly as possible, and with as many calories as you can accumulate across the seven 1:00 intervals.
Complete the deadlifts fast and unbroken on every round.
Build lower-body stamina and endurance through shorter work and rest intervals.
Ladies should aim to complete 12-18 calories per round. Men should aim to complete 15-22 calories per round.