Public Whiteboard

Components

Triwizard Cup

Settings

Workout

Triwizard Cup

Warm-up

1. Banded 5s -

2. Hip Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
15-20 Calorie Bike (start easy and build intensity each round)
10 hanging scap retractions, 6 kip to swing, 2 knees to elbow
5-10 Thrusters (Start with empty bar and add weight each round)
20-40' Overhead Walking Lunge (Start with empty bar and add weight each round)

4. Workout Prep
1 Set: (at workout pace)
10/7 Calorie Bike Erg
5 Toes To Bar
3 Thrusters (at workout weight)
10’ Overhead Dumbbell Walking Lunge (at workout weight)

Front Squat Cycle

Squat Clean & Jerks 3x5 @ 50%
Pause Squats 3x5 @ 50% (33X0)

Triwizard Cup (Time)

4 rounds:
30/20 Calorie Bike
20 Toes To Bar
10 Thrusters (135/95)
40’ Overhead Walking Lunge (135/95)

*Sub 30/20 calorie on another machine or 300m run if needed

TARGET SCORE
Target Time: sub 15 minutes
Time Cap: 20 minutes

STIMULUS and GOALS
This is a high heart rate lung burner.

WORKOUT STRATEGY & FLOW
Bike: Aim for a moderate/hard effort here. This will be your recovery point in the workout so don’t go out too hot.

T2B: aim for 1-2 sets throughout.

Thrusters: aim for unbroken sets. If you plan to break before the walking lunge, go 9 thrusters, rest and then complete the last thruster before heading into the lunge.

*Walking overhead lunge: aim for unbroken here. Focus on smooth steps instead of speed. No shuffle steps.

Accessories

3x10 Bulgarian squats (each side)
*After 10 each Bulgarian split squats each side, go straight into 30 sec max split squats each side (Moderate/Heavy across all sets)
3x20 single leg glute bridge (each side)
150 Banded hamstring curls (Seated on Bench with band around upright) (complete in as few of sets as possible)
*Superset movements as desired

Whiteboard:

Friday, July 30, 2021

Male Clients