Mixed Modality workout:
Do the bike at Zone 2 pace, everything else, as fast as you like
1 Round is:
100 basic bounce skips or 50 Double Unders
10 e/s lunges or weighted lunges
10 step forward & 10 step backwards knees off crawl
50m e/s waiter's carry
2000m bike
Holding roughly a Zone 2 pace you could keep going for an hour or two
Difficulty:
S: basic bounce skipping, furniture assisted lunge, bear crawl (bum high in the air), super light waiter's carry, 1000m bike
M: basic bounce skipping, bodyweight lunge, no assistance, knees off. crawl with knees 6"" off the floor, medium KB waiter's carry, 200m bike,
L: Double unders, 16/24kg KB lunge, knees skimming the floor crawl, 16/24kg KB Waiter's carry, 2000m bike
XL: Double unders, 24/32Kg KB lunge, knees skimming floor crawl, 16/24kg KB waiter's carry, 200m bike
Size:
S: 1-2 rounds
M: 2-4 rounds
L: 4-6 rounds
XL 6-8 rounds
Photo by Ambitious Studio* – Rick Barrett
Sign up to our newsletter for more useful fitness, longevity & personal development content: https://buff.ly/3VaKYKY