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Mon 13FEB23

BODYWEIGHT

quick minimalist workouts

Week 1 of 6


@slow tempo; 30sec; rest 30sec x 3

+

20sec Tuck Hold

x 2-3

+

Chaturanga Hold: Accum 30sec

Split Squat Hold: Accum 30sec/leg

+

@4010; max repeatable reps; rest 90sec x 3

max repeatable reps/leg; rest 90sec btw legs x 3

30sec AMRAP, rest 15sec x 8

+

Run

@slightly harder than last week's pace; 5 min; rest 2:30 min x 2



BUILD

add muscle, build strength, feel energized


A. Back Squat:

3 reps; rest 2 min x 5

- 8-9.5 RPE and weight. Last 2 sets tough.

B1. Wtd Chin-Up:

5-7 reps

rest 90 sec

- 7-8 RPE. Can stick with BW if needed.

B2. Seated Arnold Press

5-7 reps

rest 2 min

x3

- 7-8 RPE.

C. KB RDL:

@3111; 10 reps; rest 2 min x 3

- 6-7 RPE.

*Controlled full 3 sec lower + 1 sec pause in hang and extension.

D. 3 Sets

20 sec Plank (Straight Arm)

10 sec/side Knee to Elbow Hold (Tiger Curl)

rest as needed


ATHLETE

evidence-based, high-intensity functional fitness


5 sets @ HIGH SUSTAIN:

20 Wall balls- 14/20# to 9/10'

20 T2B

20 BJO, sd- 20/24"

20 C2B

17/20 cal AB

rest 2.5-3.5 min

 

HELPFUL RESOURCES:



Not sure what a specific exercise is?


Questions? Scores?

** Put them in the comments below **




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