Mixed Modality Workout:
In the first 6 minute windows:
complete a number of reps of an exercise (scaled to be able to finish the reps in around 1 minute-1.30), then Zone 2 cardio for the remaining time, Run for preference, but feel free to change the cardio if you want to
Repeat this format for the following exercises:
1. Pull ups
2. Reverse lunges e/s
3. Push ups
4. Broad jumps
5. Ring Rows
6. Goblet Squats
7. KBS
8. e/s waiter's carry
9. slam ball/ odd object or sandbag carry
Once through is 54 minutes
Rep scaling:
Small, 10 reps of each, NB the scalings are only suggested, make it work for you:
Pull ups: feet on the floor, Reverse lunges, touch knee to an object, hang on to something for stability , Ring rows @ fairly vertical start angle , Goblet squat 10-16Kg, KBS 10-16Kg, Waiter's carry 8-12Kg KB, slam ball 20Kg
Medium: 15 reps of each
Pull ups: feet on a raised platform, Reverse lunges, touch knee to the floor, Ring rows @ 45 degree start angle , Goblet squat 16-20Kg, KBS 16Kg-20, Waiter's carry 12-16Kg KB, slam ball 30Kg
Large: 20 reps of each
Pull ups: full, Reverse lunges, touch knee to the floor. Ring rows @ close to horizontal start angle , Goblet squat 20-24Kg, KBS 24-32Kg, Waiter's carry 20-28Kg KB, slam ball 40Kg
Extra Large: 30 reps of each: Pull ups, full, Reverse lunges, touch knee to the floor, Ring rows, start with feet higher than rings, Goblet squat, 28-32Kg, KBS 32Kg, Waiter's carry 32Kg, Slam ball carry 50-70Kg
Photo by Anastase Maragos on Unsplash
Sign up for the monthly FitSpring Newsletter: https://buff.ly/3wLrKSv