Wednesday 10.18.2023

*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”

A. Every 2 minutes, for 12 minutes (6 sets):
Power Clean x 1.1.1
Rest 5-10 seconds b/t singles

Suggested loading per set (by %): 60, 65, 70, 75, 80, 80-85

OR

Three sets of:
Dumbbell Half Turkish Get-Ups x 3-4 reps each arm (slow and controlled here)
Rest 30 seconds
Single Arm Kettlebell Front Rack Carry x 100ft each arm
Rest 30 seconds

B. Every minute, on the minute, for 24 minutes (4 sets):
Minute 1 – 60 seconds of Bike Erg or Echo Bike
Minute 2 – 45 seconds of Single Arm Devil's Presses (50/35 lb)
Minute 3 – 30 seconds of Hollow Hold
Minute 4 – 60 seconds of Ski Erg or Rowing
Minute 5 – 45 seconds of Box Jump-Overs (24/20")
Minute 6 – 30 seconds of Front-Leaning Rest on Rings

*If you want to keep track, note your Calories and reps achieved each round.

“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