🏋️‍♂️ Workouts 🏋️‍♀️

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General Warm Up
Duration: 15:00

A) GET WARM
5:00 of Cardio (Any Machine)
*5 Second Hard Effort On The Minute

B) FLEXIBILITY
1:00 Active Spiderman
1:00 Frog Front Rack Stretch
1:00 Banded Front Rack Stretch (Each Arm)
1:00 Box Child’s Pose

C) MOBILITY
1:00 Pausing Thoracic Rotations On Hands And Knees
1:00 Single-Leg Step-Downs Off Box (Per Side)
"Touchdown" [30-MIN]
Duration: 30:00

For Total Reps:
5:00 of Burpee Box Jumps (24"/20")
5:00 of Echo Bike Calories
4:00 of 10-Meter Shuttle Runs
4:00 of Echo Bike Calories
3:00 of Single Dumbbell Box Step-ups (20")
3:00 of Echo Bike Calories
2:00 of 10-Meter Dumbbell Farmer's Carry
2:00 of Echo Bike Calories
1:00 of Row Calories
1:00 of Echo Bike Calories

Dumbbells: 50 / 35 lb

AEROBIC ENDURANCE
STIMULUS
- Overview: Today we have a longer workout to improve our aerobic efficiency. This workout should be completed at a moderate effort. This teaches the body to process lactate build-up in the muscles, leading to a handful of health and performance benefits such as increased cardiovascular function, metabolic efficiency, improved endurance, and stamina for daily life and sport.

- Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.

- Shuttle Runs: Every 10-meter segment = 1 shuttle run rep. At each turnaround, only one foot and one hand must touch the ground over the line.

- DB Box Step-ups: Hold a single dumbbell on the shoulder as you step onto the box. Alternate legs every rep. Must reach full lockout/extension of the hips/knees at the top of the box. This should be a weight that you need a maximum of 1-2 breaks with throughout the 3:00.

- DB Farmer's Carry: Hold two dumbbells at your sides. Keep your shoulders pulled back, lats engaged, and arms extended (don't bend your elbows). Choose a dumbbell weight that you can hold onto for at least 1:00 straight before putting them down. Every 10-meter segment = 1 rep. At each turnaround, only one foot must touch the ground over the line.

- Intended Intensity: RPE 5

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Endurance

- Target Score: 360-560 Reps
STRATEGY
- Aim to work at a moderate pace on the machines. This should feel like a pace you could hold for 30-60 minutes if we asked you to.

- Work at the gym movements at a methodical pace. Each set should feel like a good challenge of work, but you should not feel depleted after any.
SUBSTITUTIONS
BIKE & ROW
- Bike Erg
- Ski
- Treadmill/Runner

BURPEE BOX JUMPS
- Reduce Box Height
- Burpee Box Step-Ups
- Burpees Only
- Box Jumps Only

SHUTTLE RUNS
- Run
- Treadmill/Runner
- Bike Erg
- Ski
- Burpees

SINGLE DUMBBELL BOX STEP-UPS
- Reduce Loading/Box Height
- Sub Kettlebell
- Dumbbell Forward/Reverse Lunges
- Empty Barbell Back Rack Step-Ups
- Goblet Squats
- Unweighted Box Step-ups

FARMER’S CARRY
- Reduce Loading
- Sub Kettlebells or Plates
- 2:00 Farmer’s Carry March in Place
- 2:00 Farmer’s Carry Hold
MOVEMENT PREP
Complete 4-6 Practice Reps of Each Movement

*Perform 3-5 Calories on the Bike or Rower Between Each Practice Set
15-Min Mobility & Flexibility Protocol
Duration: 15:00

Equipment: Light band, dowel, floor mat, rig/pull-up bar, empty barbell

Part 1: FLEXIBILITY (7 Minutes)

- Couch Stretch (2 Minutes)
- Pancake Stretch (3 Minutes)
- Banded Lat & Chest Stretch (2 Minutes)

Part 2: MOBILITY (8 Minutes)

- Thoracic Spine Rotations (2 Minutes)
- 90/90 Hip Transitions (2 Minutes)
- Active Frog Stretch (2 Minutes)
- Overhead Squat Hold (2 Minutes)
STIMULUS
PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)
- Kneel on one leg with your back foot elevated against the wall.
- Push your hips forward to stretch the hip flexor and quads.
- Hold for 1 minute per leg.
- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)
- Sit on the floor with your legs straight and spread apart.
- Lean forward, keeping your spine long, and hold for 1 minute.
- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)
- Anchor a light band to the rig.
- Loop your hand through the band and step back to stretch the lats and chest.
- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)
- Start on hands and knees with one hand behind your neck.
- Rotate your upper body toward the hand that is up.
- Actively hold the end range for 2-3 seconds, then return to center.
- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)
- Sit on the floor with one leg in front at 90° and the other behind at 90°.
- Actively rotate your hips to switch sides, using your hands minimally for balance.
- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)
- Start on hands and knees with knees wide apart and feet turned out.
- Actively push your hips back and hold for 2-3 seconds, then return forward.
- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)
- Hold an empty barbell or dowel overhead.
- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.
- Position your hands as close together as you can while maintaining proper form.
- Hold the bottom position for 10-15 seconds, then rise.
- Perform 6-8 reps.