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Sat 18FEB23

BODYWEIGHT

quick minimalist workouts

Week 1 of 6


Run

@slightly harder than 1 mile pace; 400m; rest 2-3:1 x 5


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


6 Sets @ 85% SUSTAIN

500m Row

rest 2 min

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

SAME times per round goal.


rest 5-10 min


6 Sets @ 85% SUSTAIN

500m Row

rest 2 min

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

SAME times per round goal.


Yes, 12 total sets.

 

HELPFUL RESOURCES:



Not sure what a specific exercise is?


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