Friday, 1st December, 2023
Mixed Modality Workout for heart health, VO2 Max and muscular endurance:
Working at Zone 2-3 pace or a pace you could maintain for an hour or more
1 round is
25 Calories row, 15 Air squats, 5 pull ups, 50m e/s suitcase walk
Scaling options:
Duration:
S: 2-3 rounds
M: 6 rounds
L: 10 rounds
XL: 12 rounds
Intensity/ difficulty:
Squat: Bodyweight, below parallel. If needed replace the squats with sit to stands from a bench or seat.
Pull ups: Full, strict. If needed replace with assisted pull ups (band or machine), bar in rack + feet on floor, bar in rack + feet on bench, negatives,
Suitcase walk: target half bodyweight, if needed scale back to 1/3 bwt, 1/4 bwt or less if necessary
Working at Zone 2-3 pace,
1 round is 25 Calories row, 15 Air squats, 5 pull ups, 50m e/s suitcase walk
Duration:
S: 2-3 rounds
M: 6 rounds
L: 10 rounds
XL: 12 rounds
Intensity:
Squat: Bodyweight, below parallel. If needed replace the squats with sit to stands from a bench or seat.
Pull ups: Full, strict. If needed replace with assisted pull ups (band or machine), bar in rack + feet on floor, bar in rack + feet on bench, negatives,
Suitcase walk: target half bodyweight, if needed scale back to 1/3 bwt, 1/4 bwt or less if necessary