Public Whiteboard

Components

Santa Claus is Coming ...

Settings

Workout

Santa Claus is Coming to Town

Warm-up

Grab: Straight Band, Hip Band, Barbell w/ weight for workout
1. Banded 5's

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
1 Sets
1:30 Cardio (building intensity throughout the round)
7 Empty barbell thrusters
7 Up Downs (burpee without the push up)
7 Spiderman Lunge with rotation

4. Workout Prep
1 Set: (at workout pace)
7/5 Calorie OR 100m Run (for any one but Margaret)
5 Thrusters (at workout weight)
3 Bar Facing Burpees

Santa Claus is Coming to Town (Time)

15:00-46:00
Advanced RX+:
3 sets
32/24 Calories OR 400m Run
24 Thrusters (75/55)
16 Bar Facing Burpees
-Rest 5 minutes between sets-

Build RX:
3 sets
24/20 Calories (damper on 8-10) OR 300m Run
24 Thrusters (95/65)
12 Lateral Barbell Burpees
-Rest 5 minutes between sets-

Burn:
3 sets
30/24 Calories (damper on 1-3) OR 400m Run
24 Thrusters (55/35)
16 Lateral Barbell Burpees
-Rest 5 minutes between sets-

TARGET SCORE
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes

STIMULUS and GOALS
These are hard effort sets. Aiming for unbroken through all movements.

Recognize the leg burn is going to be real! Stay tough!

WORKOUT STRATEGY & FLOW
Calories: Aim for moderate/hard effort

Thrusters: This is a lighter weight than usual. Aim for unbroken here with a quick cycle time!

Bar Facing Burpees: This is the last part of the workout! Stay tough and push the pace here knowing you have 5 minutes to recover in between sets.

Whiteboard:

Monday, January 25, 2021

Male Clients