Lower Body:
The progression for this cycle will come primarily through increasing weight or increasing sets.
Station 1: 10 min
Every 2:00 x 5 sets (1 warm up + 4 working)
Cyclist Front Squat
- Warm-up Set – 10 reps – RPE 5-6
- Working Set 2 – 5 reps – same weight as set 1
- Working Set 3 – 5 reps – same weight as set 1
- Working Set 4 – 5 reps – same weight as set 1
- Working Set 5 – Max unbroken reps at Set 1 weight
Progression Note: Increase weight by 2-5% on your first working set from Week 1.
Station 2: 10 min
Sumo RDL
Every 2:00 x 5 sets (1 warm up + 4 working)
- Warm-up Set – 10 reps – RPE 5-6
- Working Set 2 – 8 reps – same weight as set 1
- Working Set 3 – 8 reps – same weight as set 1
- Working Set 4 – 8 reps – same weight as set 1
- Working Set 8 – Max unbroken reps at Set 1 weight
Emphasize stretching in the hamstrings and groin during this exercise. You only need a little load to get a great stimulus. Expect an increase in RPE as the sets progress.
Station 3: 10 min
4 sets
1) 8/side Ipsilateral Kettlebell Rack Kickstand Squat
directly into
2) 8 Kettlebell Front Rack Tall Kneeling to Standing (4/side)
Station 4: 10 min
3 rounds
1 round : 3min:20sec
EMOM
1)Any Cardio machine max calories
2)AMRAP Flat Bench Reverse Crunch
3)AMRAP heel taps
5 sec Break between exercises
5 sec Break between exercises- switch cardio machine every round