Tuesday 17/09/2014
Fitness
A. Warmup (15 minutes)
0-5 minutes: General warmup
5 minutes on a machine of choice
ORGeneral Warmup
5-10 minutes: Pressing warmup
Pressing Warm-Up
10-15 minutes: Workout-specific prep
2-3 sets of:
30 sec Echo bike
30 sec row
30 sec ski
Rest 90 seconds (easy bike)
Increase pace each set to reach your working or goal pace.
Time to complete: 15 minutes
B. Strength Circuit (12 minutes)
Every minute on the minute (EMOM) for 12 minutes (3 rounds):
Minute 1: 3 Weighted Pull-Ups
Find a 3 RM by the 3rd set.Minute 2: 9 Dumbbell Bench Press
Tough but unbroken. Use the same load for each set.Minute 3: 12-15 Banded Overhead Tricep Extensions
Minute 4: Rest
Time to complete: 12 minutes
C. Triangle Progressions (30-40 minutes)
2 Rounds of:
1 min Assault bike (max calories)
1 min Row (max calories)
1 min Ski (max calories)
Rest 2 minutes
Repeat for a total of 3-4 sets.
Accumulate as many calories as possible. 1 cal = 1 point.
Target:
Your goal is to hold the same pace (+/- 2 calories) as in week 1.
Example: If you averaged 15 calories on the Echo bike in week 1, aim to maintain 13-17 calories per minute today.
This will be extremely challenging, but push yourself to stay close to your test paces.
Feel:
Stay mentally focused and push through. Maintaining pace will be tough, but it's important to stay close to your test numbers.
Time to complete: 30-40 minutes
Total estimated Session time: 57-67 minutes
Competition
A. Warmup (15 minutes)
0-5 minutes: General warmup
5 minutes on a machine of choice
ORGeneral Warmup
5-10 minutes: Pressing warmup
Pressing Warm-Up
10-15 minutes: Workout-specific prep
2-3 sets of:
30 sec Echo bike
30 sec row
30 sec ski
Rest 90 seconds (easy bike)
Increase pace each set to reach your working or goal pace.
Time to complete: 15 minutes
B. Max Barbell Bench Press (5 minutes)
1 attempt at max weight @ 102/70 kg
Compare to your result from 9/24/23.
Time to complete: 5 minutes
C. Strength Circuit (12 minutes)
Every minute on the minute (EMOM) for 12 minutes (3 rounds):
Minute 1: 3 Weighted Pull-Ups
Find a 3 RM by the 3rd set.Minute 2: 9 Dumbbell Bench Press
Tough but unbroken. Use the same load for each set.Minute 3: 15 Hand-Release Burpees to Targets (15 cm above reach)
Minute 4: Rest
Time to complete: 12 minutes
D. Tricep Work (5 minutes)
Banded Overhead Tricep Extensions
3 sets of 12-15 reps
Rest 1 minute between sets
Time to complete: 5 minutes
E. Triangle Progressions (30-40 minutes)
2 Rounds of:
1 min Echo bike (max calories)
1 min Row (max calories)
1 min Ski (max calories)
Rest 2 minutes
Repeat for a total of 4-5 sets.
Accumulate as many calories as possible. 1 cal = 1 point.
Additional Set:
2 rounds of:
1 min Echo bike @ 50-70% test pace
1 min Row @ 50-70% test pace
1 min Ski @ 50-70% test pace
Target:
Your goal is to hold the same pace (+/- 2 calories) as in week 1.
Example: If you averaged 15 calories on the Echo bike in week 1, aim to maintain 13-17 calories per minute today.
This will be extremely challenging, but push yourself to stay close to your test paces.
Feel:
Stay mentally focused and push through. Maintaining pace will be tough, but it's important to stay close to your test numbers.
Time to complete: 30-40 minutes
Total estimated Session time: 67-77 minutes
