Sat 18FEB23
- Austin O'Neal
- Feb 13, 2023
- 1 min read
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.
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