Sat 11FEB23

BODYWEIGHT

quick minimalist workouts

*Assessment Week into an 6 week cycle + 1 week repeat of this week to re-assess.

Run

For Time; 1 mile

BUILD

add muscle, build strength, feel energized

A. Rear Foot Elevated Dumbbell Split Squat:

5-5-5/leg linear

3-3/leg linear

rest 2 min

- 8-9.5 RPE.

B1. Single Arm DB Preach Curl:

@3030; 6-8 reps; rest 90 sec x3

- 3 sec lower and lift

B2. EZ-Bar Skull Crusher:

@3030; 6-8 reps; rest 90 sec x3

- 3 sec lower and lift

C. 4 Sets @ HARD Effort:

15 sec Air Bike/Run SPRINT

Rest 2.5-3 min

- CRANK THE POWER UP! ! !

ATHLETE

evidence-based, high-intensity functional fitness

10 Sets @ 85% SUSTAIN

500m Row

rest 1:1

- Aim for 1 sec faster than last week's average time.

SAME times per round goal.

24 min EMOM

min 1: 8/10 cal AB

min 2: 30 sec Plank

min 3: 10/12 cal Row

min 4: 30 sec Glute Bridge/Thoracic Bridge

min 5: 65 DU

min 6: 30 sec N2W/HS Hold

HELPFUL RESOURCES:

Warm-Up, Stretching, and Mobility Flow Ideas

Not sure what a specific exercise is?

Questions? Scores?

** Put them in the comments below **

Recent Posts