0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio + Core
20:00-35:00 Cardio +Core
35:00-45:00 Transition to Auxiliary Strength
45:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Mountain Climbers
Up Dog to Down Dog
Lying Quad Stretch
Lying Hamstring Stretch
Specific Warm-up
1 Round
10/7 Calorie Bike
10 MB Wall Sit Rotations
10/8 Calorie Row
10 Hollow Rocks
Cardio + Core
Alt Every 2:30 minutes for 15 minutes
1 minute Bike + 20 sec Transition + 40 sec MB Wall Sit Rotations (VIDEO)
1 minute Row + 20sec Transition + 40sec Max Hollow Rocks
SCORE: Max Reps: MB Wall Sit Rotations + Hollow Rocks
FOCUS:
Increased heart rate and leg fatigue on the bike, then static leg strength and core rotational strength under fatigue
Increased heart rate and grip fatigue on the row, then static grip strength with core linear strength under fatigue
We will stick with the RPE of 7 on the bike and row, the 30 sec will not be much rest so the feel will be continuous
EQUIPMENT CONSIDERATIONS:
You can start people on different stations and rotate through, you will do each station three times
The remaining 30 sec in the interval allows for quick transition time
MANAGEMENT:
I would use the interval function on the clock and set it for 6 intervals of 2:00 work and 30 sec rest, counting up
Can scale to hugging the knee for hollow rocks (20sec each) if needed
Auxiliary Strength:
Alt. EMOM 10
3 Barbell Strict Press
8 Double DB Top Down Rows (4 each arm, VIDEO)
FOCUS:
Last week we did 5 strict press, try to increase the weight this week
Pulling strength for back strength and to balance out push/pull for shoulder health
FIT February Day 2
5 minute block
20 Lying Leg Raises
30 Scissor Kicks (VIDEO)
40 Flutter Kicks
Max Front Plank with remaining time