FULL BODY:
Tip: CONDITIONING MODIFICATIONS
The conditioning pieces on THURSDAY include short AMRAPs with a “buy-in” on cardio equipment. This format will be different depending on your fitness level. If you can only get a few reps on the final movement or cannot make it to the final movement at all, decrease the distance on the cardio machine for the remaining sets and the remaining weeks of this progression.
Station 1: INTERVAL WEIGHT TRAINING: 10 min
4 rounds
Partner workout
1:15 bike
• 20 Shoulder Tap (Advanced with push up)(10/side)
• 10 Jump Lunges (5/side)
• 10 Bulgarian Ring Row
The 3 BW exercises should be completed within 1 minutes 15 seconds. That way the entire round can be done within 2:30 and the station can accommodate 4 people
Station 2: STRENGTH INTENSITY: 10 min
4 WORKING SETS
Incline Bench Press x 6reps
Heavy Lifting: Only 4 working sets in 10- minutes:
1 Warm-up Set: if needed:
Warm-up Set 1: 10 reps – Easy
Working Sets:
Set 1 – 6 reps
Set 2 – 6 reps – higher weight
Set 3 – 6 reps – higher weight
Set 4 – 6 reps – Higher weight
You can either keep the same weight used in previous 2 weeks and aim for 7 reps instead of 6 reps, or slightly increase the weight and keep aiming for 6 reps.
Beginners should stay at not less than 8 reps per set.
Station 3: STRENGTH BALANCE: 10 min
4 Sets
1) 10 BC Gliding Hamstring Curl
2) 10 Goblet Cyclist Squat
Station 4: INTERVAL WEIGHT TRAINING : 10 min
3 sets
Partner workout
Partner A : 400/320m Row.
Partner B:8 Dual DB Burpee+16 DB Box Step Ups 20/16″ (8/leg) +Max Lateral Arc Med Ball Slam
Did you manage last time to finish 400m within 1min 40seconds. If not what was your average distance? Today you need to aim for a longer rowing distance. Aim to complete one round within 3 minutes and 20 seconds. Rowerg Time cap 1:40 seconds. If 400 meters is too much for the client to complete within 1:40, rescale!