Every 90 seconds, for 30 minutes (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Step-Overs
Station 3 – 200 Meter Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.
On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.
Hey everyone or all those on the performance side. Was off for 5 months with bilateral severe epicondylitis and some quad issues. Just slowly getting back into things the last month or so. Lost a lot of stamina and strength. The fitness workouts are perfect for me right now.
First 3rd day in a row and this one was extra fun.
Scaled down to 20 cal and 12 burpee box steps. 5th round was very difficult and didn’t finish all the box steps. Good work out though.