*Program Note: Today is an interval conditioning workout; if you’d prefer to work on strength, and weren’t here on Monday, speak with your coach about making up that session (or a session from last week) during class or Open Gym today!
“FITNESS” & “PERFORMANCE”
Every 6 minutes, for 30 minutes (5 sets):
15/12 Calorie Echo Bike or 20/15 Calorie Bike Erg
6 Single Arm Devil's Presses
12 Toes to Bar
60 Double-Unders (or 200/150 Meter Ski)
12 Box Jump-Overs (or Step-Overs w/DB)
For this workout, you will complete each set in a different order (ie. Set 1 will start with the Bike and end on the Box Jump-Overs; Set 2 will start with Devil's Press and end on the Bike, etc.). You should be getting at least 60-90 seconds of rest before heading into your next set; if this isn’t the case, please scale back the reps and/or distances as needed.
Conversely, if these sets are taking you less than 3 minutes to complete, consider upping the difficulty by doing more Calories, reps, or a heavier Dumbbell.
“ENDURANCE (AKA SWEAT SESH)”
15-20 minutes @sustained pace:
20/15 Calorie Bike Erg
15/12 Calorie Row
10/9 Calorie Ski
Rest 5 minutes
x 2 sets
