1. Movement Prep/Activation
3:00 Machine
-into-
Hip Halo Warm Up
-into-
3 sets:
30-second Row (build in pace)
30-second Run
10m Sled Push (empty)
10 Alternating V-Ups
2. Workout Prep
– With Partner –
3 sets:
5/4 Calorie Row (each/build in pace)
10m Sled Push (each/ build in weight)
Asteroids
Freedom (RX’d)
Teams of 2
100-80-60-40-20
Calorie Row
100-80-60-40-20m
Sled Push (4×45/3×45)(Or Synchro Air Squats)
*Female Calories (80-64-48-32-16)
(KG conv: total weight on sled 80/60)
Independence
Teams of 2
100-80-60-40-20
Calorie Row
100-80-60-40-20m
Sled Push (3×45/2×45)
* Female Calories (80-64-48-32-16)
(KG conv: total weight on sled 60/40)
Liberty
Teams of 2
50-40-30-20-10
Calorie Row
100-80-60-40-20m
Sled Push (2×45/1×45)
* Female Calories (40-32-24-16-8)
(KG conv: total weight on sled 40/20
- Target time: 22-25 minutes
- Time cap: 32 minutes
Toes to Bar: Week 3 Day 2
Take turns with a partner and rotate to the next station when complete.
Station 1:
Advanced: Accumulate 100 Active Shrugs with 10/5lb Dumbbell between legs
Intermediate: Accumulate 100 Active Shrugs
Beginner: Accumulate 60 Active Shrugs
Station 2:
Advanced: Accumulate 60 V Ups
Intermediate: Accumulate 50 V Ups
Beginner: Accumulate 40 Alternating Leg V Ups
Station 3:
Advanced: Accumulate 3 minute L Sit [use boxes or paralllettes]
Intermediate: Accumulate 2 minute L Sit [use boxes or paralllettes]
Beginner: Accumulate 2 minute Support Tuck Hold [use boxes or parallettes]
4 Rounds
- 10 Seated Double DB Shoulder Press @ Moderate weight – maintain control and quality
- 12 Standing DB Lateral Raise @ moderate weight – maintain quality
- 10 Seated Alternating DB Hammer Curl (each side) @ moderate weight – maintain quality
- 10 Single Arm DB Kickback (each side) @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)