- Part 1:3x (3:30 at RPE5.5, 30 Sec at RPE1)-Rest 3 Min-3x (1:45 at RPE5.5, 15 Sec at RPE1)Total: 21 MinOptional Part 2 (Recommended)2 Sets30 Sec, D1 at RPE9, Rest 30 Sec20 Sec, D1 at RPE9.5, Rest 30 Sec10 Sec, D1 (Max RPMs) at RPE10*Rest 90 Sec between sets.This workout can alternatively be done on another machine or as a run.
- Bike250m easy250m moderate250m easy250m moderate/fast250m easy50m Sprint
- Freedom (RX'd)4 Rounds20/16 Calorie Ski (or Row)15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)(KG conv: 22.5/15)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- 1 min Barbell Quad Smash (each side)1 min Couch Stretch (each side)1 min Trap Smash (each side)
- Strict Pull-up: Week 4 Day 2Advanced:Partner work/rest3 rounds of:30 Scap Pulls [Hanging Shrugs]immediately into 7 Strict Pull UpsIntermediate:Partner work/rest3 rounds of:20 Scap Pulls [Hanging Shrugs] immediately into 4-6 Strict or Box Assist Pull UpsBeginner:Partner work/rest3 rounds of:10 Scap Pulls [Hanging Shrugs] immediately into 3-4 Box Assist Pull Ups
- https://www.youtube.com/watch?v=jW5Lmp-4CnY
- Freedom (RX'd)Every 1:00 (4 rounds)Min 1: 12/10 Calorie Air BikeMin 2: 16 Kettlebell Swings (53/35)Min 3: 12/10 Calorie Air BikeMin 4: 4 Wall WalksMin 5: 12/10 Calorie Air BikeMin 6: Rest (KG conv: 24/16 KB)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- 5 sets x 3 Bench Press @80% of 1RM* Complete a set on the 2 minutes *
- 1. Movement Prep/Activation and Increasing Heart RateBanded 7’s-into-3 sets:45 Second Bike (increase pacing)5 Kettlebell Russian Swings (eye level)5 Inch Worms5 Bench Press (empty bar-build across sets)2. Strength Prep5 sets x 3 Bench Press @80% of 1RM* Complete a set on the 2 minutes *3. Workout Prep1 set:5/4 Calorie Air Bike5 Kettlebell Swings1 Wall Walk
- https://www.youtube.com/watch?v=TtOUu3XCXmY