Tuesday 8.29.2023

“FITNESS” & “PERFORMANCE”

A. Warm-up/Prep
Every minute, on the minute, for 9 minutes (3 sets):
Minute 1 — Handstand Work x 30-40 seconds (can be HS Walks, Freestanding Holds, or Wall-Facing Holds)
Minute 2 — Scapular Pull-ups x 8-12 reps or Passive Hang from Bar x 30-40 seconds
Minute 3 — Piked or Lying Leg Lift-Overs x 16-24 reps

B. Conditioning Intervals
Every 10 minutes, for 30 minutes (3 sets) for times:
500/400 Meter Row
12/9 Strict Handstand Push-Ups (Fitness: 20 Push-ups)
20/15 Calories of Echo Bike
20 Toes to Bar (Fitness: 15-20 V-Ups)
400 Meter Run

Please note times for each of your three sets, with a goal of having the lowest possible total working time. Modify the distances and/or reps to ensure that get at least 2 minutes of rest after each set.

“ENDURANCE (AKA SWEAT SESH)”

Bike Erg Workout
1200m easy // 1000m fast
1000m easy // 800m fast
800m easy // 600m fast
600m easy // 400m fast
400m easy // 200m fast
Rest 5 minutes
x 2 sets