5 ROUNDS
1:30 Bike
:30 Rest
Directly into…
5 ROUNDS
1:30 Run
:30 Rest
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
:30 of Plank Up-Downs
10 Squats
25 Jumping Jacks
Specific Warm Up
Start with the bike. Bike for 1min. Start nice and easy for the first 10 seconds and then pick up the speed every 10 seconds until you finish hot! After that, hit your Hinshaw warm up and finish with a 1-2min jog.
10-20 steps/yards of each movement:
Over the Hurdle Sideways
Over the Hurdle Forwards
Knee to Chest
Figure 4
Lunge and Reach
Lunge and Twist
Tin Soldier
High Knees
Butt Kickers
Straight Leg Bounce
Side Shuffles (with and without arms)
Workout of the Day
5 ROUNDS
1:30 Bike
:30 Rest
Directly into…
5 ROUNDS
1:30 Run
:30 Rest
Workout Notes
Ooooooh my LEAST favorite work. INTERVAL WORK. So, so essential, but so uncomfortable. For me, at least! This workout is pretty straightforward. Heart rate up for 1:30, heart rate down for :30. Repeat until you’ve done it 10 times!
If you have a bike and can run, that’s great! Only have a bike? Do 10 rounds of Bike! Have a rower and can run? Use those instead! Remember, the specifics aren’t all that important. What matters is that you really push the pace on SOMETHING for 1:30, and then try (and fail) to catch your breath for :30, ten times.
If you need help with more cardio options, check out our Cardio Resources Page!
Optional Accessory Work
Accumulate 25 - 75 Hand Release Push Ups in as few sets as possible.
Cool Down
1-2min of Calf Stretches on Each Side
1-2min of Samson Stretch on Each Side
Commentaires