1. Movement Prep/Activation
3 sets:
1:00 Bike (increase pace across sets)
10 Dynamic Squat Stretch
5 Roll and Reach
10 Iron Cross
10 Scorpions
2. Workout Prep
20 Secs at Set 1 Pace
-rest 30 seconds-
15 Secs at Set 2 Pace
-rest 30 seconds-
10 Secs at Set 3 Pace
Great Smoky Mountains
Freedom (RX’d)
5 sets:
20/16 Calorie Assault Bike (mod) (Echo 16/13)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast) (Echo 12/10)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint) (Eco 8/7)
-rest 2:00-
Independence
5 sets:
16/13 Calorie Assault Bike (mod) (Echo 13/10)
-rest 1:00-
12/10 Calorie Assault Bike (mod-fast) (Echo 10/8)
-rest 45 seconds-
8/7 Calorie Assault Bike (sprint) (Echo 6/5)
-rest 2:00-
Liberty
5 sets:
12/10 Calorie Assault Bike (mod) (Echo 10/8)
-rest 1:00-
10/8 Calorie Assault Bike (mod-fast) (Echo 8/7)
-rest 45 seconds-
8/6 Calorie Assault Bike (sprint) (Echo 6/4)
-rest 2:00-
- Target time each set:
20/16 Calorie: 55-65 seconds
15/12 Calorie: 40-45 seconds
10/8 Calorie 20-25 seconds - Time cap each set:
20/16 Calorie: 75 seconds
15/12 Calorie: 55 seconds
10/8 Calorie: 45 seconds
Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack
– rest 1 minute between sets –
* If needed, use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the dead-hangs and rope pull-ups.