Equipment Required
Workout Breakdown
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Exercise 1/1
Zone 2 on Bike (30:00)
Tips:
- Zone 2 is 60-70% of max heart rate (or a pace where you feel conversational throughout the entire session)
- Perform for 30 minutes. We will increase duration throughout the weeks.
Circuit 1
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
8 Standing Alternating Rotational MB Slams
Tips:
- Perform 8 reps per side
Exercise 2/2
8 Explosive Pushups - Continuous
Tips:
- The "explosion" portion may take you off the floor, but if that's too advanced, your hands can stay on floor as you "explode" up
- May add variations like a clap or shooting the arms out (see tutorial)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
6 Cable Split Position Chops
Tips:
- Chop to outside of front knee
- Back knee is slightly lifted off of ground
- Make sure front knee doesn't fan out during movement
- 6 reps per side
Exercise 2/2
6 Cable Split Position Single Arm Row w/ Rotation
Tips:
- For this, you will not row to pocket but to the lower ribcage
- 6 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
20 Band Speed OH Tricep Extension
Tips:
- The goal is to go light and FAST
- You may use a double band set up as demonstrated
Exercise 2/2
10 TRX Face Pull
Tips:
- Final position in this movement will be with arms at a field goal
- May omit for the final lap
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 4
- 2 Exercises / 4 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/2
10 Modified Wheel Rollouts
Tips:
- Goal is to not drive the hips back further than the quads when coming up
- Try not to bend at hips to come up, but keep them "tucked under" (extended)
- May omit this exercise for 4th set
Exercise 2/2
20 MB Seated Scoop Toss
Tips:
- Use light ball (4-6lbs is ideal)
- 20 reps per side
- Maintain core engagement throughout
- May omit for final lap
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Core/Mobility
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest
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Exercise 1/3
Weighted Forearm Plank (0:30)
Tips:
- Tuck hips under and push away from floor with forearms
- May drop knees into modified forearm plank if needed
- Hold for 30 seconds
Exercise 2/3
Weighted Side Plank (0:30)
Tips:
- Tuck hips under and push away from floor with forearm
- May drop knees if needed, but ensure there is still one long line from top of head to knees (don't let hips sink back)
- Hold for 30 seconds
Exercise 3/3
Foam Roll Reverse Plank (0:30)
Tips:
- Tuck hips under, drive heels into floor, and press shoulders down
- Use triceps and glutes to keep yourself lifted
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.