Primary Training Session
Get Moving || Warm-Up
Complete for 15 minutes, increasing intensity on the bike every round:
25/20 Calorie Assault or Echo Bike
100 Foot Kettlebell Front Rack Carry
100 Foot Kettlebell Overhead Carry
A.
Every minute, on the minute, for 15 minutes ( 5 sets) of:
Station 1 = 4-6 Deadstop Deadlifts @ 70% of 1-RM
Station 2 = 4-6 *Wall Facing Handstand Push Ups
Station 3 = Rest
*Modify with negatives or Pike Handstand Push Ups
B.
Complete as many rounds and reps possible in 25 minutes of:
30 Single Arm Alternating Devils Press (50/35lbs)
30 Single Dumbbell Box Step Ups (50/35lbs)
30/20 Calorie Assault Bike
30 Single Dumbbell Box Step Ups (50/35lbs)
30/20 Calorie Assault Bike
C.
Accumulate, not for time:
100 Alternating V-Ups
Athlete Notes:
Just keep moving. That’s what we’re looking for in today’s workout. It’s the last one of 2022 so let’s get a great sweat in, put forth some good effort, and then enjoy New Year’s Eve!
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Concept 2 Bike Option
Accumulate 60+ minutes on any cardio implement you would like at a Zone 2 Heart Rate.
Core Option
Three sets of:
30 Banded Hamstring Curls
15 Single Leg Glute Bridges
Rest as needed
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A)
Deadlifts 6-4-4-4-4 reps @125kg
Wall facing Handstand Push ups 4-4-4 negative -4 negative -4 reps negative
Worked better than expected on those Handstand Push ups
B) 30 cal; 15 kg DB
2 Rounds+ 27 alternating Devils Press
C) done
Three sets of:
30 Banded Hamstring Curls
15 Single Leg Glute Bridges
Rest as needed
Done @medium band+ light band
Glute bridges @bodyweight only
Concept 2 Bike option
10 minutes on C2-Bike
10minutes on Ski-erg
20 minutes on C2 Bike
10 minutes on Ski erg
30 minutes (including 7 minutes of cool down) on C2 Bike
Total: 80 minutes
around 120-138 Beats per minute