Sunday 7th Jan, 2024
All at Zone 2 pace
Horizontal pull, vertical push, cardio, LC, Squat
1 round is:
75 Calories (row, bike, cross trainer etc. or Run 600m)
20 Ring row
50 Calories (row, bike, cross trainer etc.) or Run 400m
20 DB S2OH (Press, Push Press, Push Jerk, Split Jerk)
25 Calories (row, bike, cross trainer etc. or Run 200m)
20 Goblet squat
15 Calories (row, bike, cross trainer etc. or Run 100m )
50m Slam ball baby carry
Estimate 1 round to be approximately 12 minutes work
Scaling:
S: 1 round
M: 2 rounds
L: 3-4 rounds
XL: 5-6 rounds
Intensity. The aim is zone 2, so not too hard. 60-70% of your maximum HR for that activity.
If you need recovery and Zone 2 is more than you need today, drop it to Zone 1, limit the duration to 30 mins
Beginners: if the prospect of 75 calories makes you quail, don’t do the 75 calories, start with the ring rows
Ring Rows: the more horizontal you are, the harder this becomes, the more vertical, the easier. Adjust as needed
Dumbbells, Shoulder to overhead
Suggest you use a weight you can complete 20 reps with only 1 break, also suggest you Push Press for efficiency & ease.
Goblet squat:
Pick the heaviest weight you can do 20 reps and only break once
Slam ball carry:
A Baby carry is holding the ball in front of your stomarch
If you don’t have a slam ball, sub with a sandbag or anything heavy and awkward.
Photo by Kelly Sikkema on Unsplash