0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio Challenge
20:00-32:00 Cardio Challenge
32:00-43:00 Transition to Auxiliary Strength
43:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Glute Stretch
Lying Hamstring Stretch
Lying Quad Stretch
Lunge and Rotate
Specific Warm-up
1 Round
250/200m Row
200m Run
10/7 Calorie Bike
Cardio Challenge
For Time
500/400m Row
400m Run
30/21 Calorie Bike
FOCUS:
Beat your score from Week 1, Send it!
EQUIPMENT CONSIDERATIONS:
Time has been allotted to stagger the start to allow 3 people to use the machines
If you do not have enough bikes or rowers to stagger then you can pick one of the machines and do 4 Rounds of 2 minutes of Max Calories and 2 minutes rest, if you have enough bikes and rowers for 2 people to share then you can do 2 rounds of each
If the weather does not allow the run you can change that to a 300yd shuttle (25ft zones, 12 total lengths) or you can do a 750/600m Row and 40/28 Calorie Bike without the run
Whatever you did in Week 1, do that today
Remember you have access to me so you can always ask for options kiel@beyondstrengthendurance.com
Auxiliary Strength:
Double DB Bench Press 4x8
Single KB Knee Supported Rows 4x8 (4 each arm)
Plate Sit-ups 4x12 (VIDEO)
FOCUS:
Accessory work for Strict Press
Core strength and overhead stabilization
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Bench, M2: Rows, M3: Sit-ups
FIT February Day 3
For Time
20 Plank Up Downs (VIDEO)
30 Supermans
40 Alt. V-ups