Primary Training Session
Get Moving || Warm-Up
Three rounds at increasing effort of:
10/7 Calorie Machine of Choice
10 Single Leg Hip Bridges (each leg)
20 Banded Good Mornings
30 Supinated Grip Band Pull-Aparts
20 Medball Bearhug Squats
10 Bodyweight Jumping Air Squats
A.
Back Squat
*Set 1 = 6 reps @ 65%
*Set 2 – 5 reps @ 75%
*Set 3 – 4 reps @ 80%
*Set 4 – 4 reps @ 85%
*Sets 5-7 – 3 reps @ 87-90%
Rest 2-3 minutes between sets
B.
Complete as many rounds and reps possible in 25 minutes of:
30/22 Calorie Row
30 Burpees Over Erg
30 Russian Kettlebell Swings (32/24 kg)
30 Single Kettlebell Step Ups (32/24 kg; 24/20″)
30 Toes to Bar
C.
Four sets of:
Close Stance Kettlebell Front Rack Squats x 8-10 reps @ 3011 tempo
Rest as needed
D.
Three rounds of:
15 Right Plank Pulls with 1 second Pause in Contraction
15 Left Plank Pulls with 1 second Pause in Contraction
30 Bicycle Crunches
Athlete Notes:
Movement. That’s what we’re looking for today. Keep moving then entire workout. The only spot that you should consider taking a break is on the toes to bar where we’re looking 1-3 sets to hit the 30 reps. The other movements are simple enough or light enough that you shouldn’t have to take any rest on them, just keep grinding through for the full 25 minutes!
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
One set of:
5 Minute Concept 2 Bike @60%
Followed by…
Six sets of:
20/15 Calorie Standing Concept 2 Bike (Damper 10)
40/30 Calorie Concept 2 Bike
Rest 1-2 minutes
Followed by…
One set of:
5 Minute Concept 2 Bike @ 60%