Thursday 1.27.2022

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Handstand Hold Work x 30-45 seconds
(freestanding, against the wall, off a box, etc.)
Rest 30-45 seconds
Pistols (or Pistol Progressions) x 4-6 each leg @ 2111
Rest 30-45 seconds
Strict Ring Pull-ups x 5-7 reps @ 2110
Rest 30-45 seconds

B. Every minute, on the minute, for 24 minutes (4 sets):
Minute 1 – 60 seconds of Echo Bike or Ski Erg
Minute 2 – 45 seconds of Mountain Climbers
Minute 3 – 30 seconds of Hollow Hold
Minute 4 – 60 seconds of Rowing or Bike Erg
Minute 5 – 45 seconds of Walking Lunges (unweighted)
Minute 6 – 30 seconds of Front-Leaning Rest on Rings

*Note Calories achieved for each of the 60-second cyclical stations

“ENDURANCE (AKA SWEAT SESH)”

Echo Bike or Bike Erg Workout (via Chris Hinshaw)
Part 1:
6 sets of:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets of:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min