0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-44:00 Transition to Tabata Challenge
44:00-55:00 Tabata Challenge
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Quad Stretch
Kneeling Hip Flexor Stretch
Forearm Stretch
Specific Warm-up
3 Rounds
4 KB/DB Goblet Squats
20 Scissor Kicks
Strength
Front Squats 7x2 @80-90%
FOCUS:
Lifting heavy with good technique to build toward 1-rep max in week 4
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 14 minutes
Tabata Challenge Prep
2-3 Rounds
4 Double DB Lunges
5 Bench Press
6 Ring Rows
Tabata Challenge:
Double DB Lunges @35/20
Bench Press @95/65
Ring Rows
*20sec work/10sec rest x 6 rounds of the same movement, 1 minute rest between movements
PACE GOAL: 8+ Lunges each round, 10+ Bench Press each round, 10+ Ring Rows each round
FOCUS:
Muscular endurance to help with the retest of the Tabata Challenge from week 1
STRATEGY:
Consistent reps on lunges, grip will become a factor
Go for big sets on bench press and ring rows and see how long you can hold on
BEGINNER: No weight on lunges, 45/35
SCALED: 25/15, 75/55
Rx+: 50/35, 115/80
GO BEYOND Accessory Work
100 AbMat Sit-ups