Saturday 10.21.2023

*Reminder: Our first Gymnastics Workshop with Coach Gabby is this Saturday! This first week will focus on Handstand Basics; it is intended for those who are newer to being upside down, but also good tips for anyone looking to improve their handstands. You will learn tips and tricks for handstand shaping, weight shifting, handstands against the wall, and walking.

This workshop is free for all members, and will take place at 10:30am.  Reserve your spot on Zen Planner!

“FITNESS” & “PERFORMANCE”

In teams of two, alternating complete rounds, complete six (6) rounds each for time of:
15/12 Calorie Row
12 Alternating Pistols (or Lateral Lunges)
9 Toes to Bar
6 Burpees
30 Meter Sandbag Carry (or 90-ft)

“BURN”

Complete as many rounds and reps as possible in 12 minutes of:
3 Pull-ups (or Ring Rows)
6 V-Ups
9 Jumping Lunges

*After every 3 rounds completed, complete a 12/9 Calorie Row

Rest 3 minutes, then...

Complete as many rounds and reps as possible in 12 minutes of:
3 Burpees
6 Air Squats
9 Russian Kettlebell Swings

*After every 3 rounds completed, complete a 12/9 Calorie Bike or Ski

“ENDURANCE (AKA SWEAT SESH)”

60 Second Echo Bike or Bike Erg @70-75% of max effort
Rest 30 seconds
40 Second Echo Bike or Bike Erg @80-85% of max effort
Rest 20 seconds
30 Second Echo Bike or Bike Erg @90-95% of max effort
Rest 60 seconds
right into…
60 Second Row or Ski @70-75% of max effort
Rest 30 seconds
40 Second Row or Ski @80-85% of max effort
Rest 20 seconds
30 Second Row or Ski @90-95% of max effort
Rest 60 seconds

x 4 rounds through
—
*NO WARM-UP, just use the first set on each machine to settle into your pacing
*It doesn’t matter which one you do first, just alternate between the Bike and Row/Ski for a total of 8 intervals (4 of each)
*Will take 31 minutes total