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Components

Metcon

Settings

Workout

Toe Ski or Not Toe Ski

STEADY

1a.) STEADY: Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand 2 X :30E (Eyes closed if possible)

READY

- 2:00 Machine of Choice
- 50’E Lateral Banded Monster Walk (Hip Circle or X-Band under feet)
- 15E Deadbug
- 12E Half Kneeling Banded Lat Pulldown
- 8 KB Goblet Narrow Stance Squats
- 5 T-Inchworm w/Push-Up

3.) E.S.D:

2a.) E.S.D:
14:00 Alternating EMOM: (15:00-29:00)

Metcon (AMRAP - Reps)

Minute 1: 10 T2B + AMRAP Calorie Ski
Minute 2: REST

* Level 4 (RX+): 12 T2B
* Level 3: RX
* Level 2: 8 T2B
* Level 1: 8 Hanging Knee Raise

* Goal: 10/8+ Calories per Round
* REST 2:00 before moving to the next conditioning piece.

3.) E.S.D:

2b.) E.S.D:
14:00 Alternating EMOM: (31:00-45:00)

Metcon (AMRAP - Reps)

Minute 1: 15 Ab-Mat Sit-Ups + AMRAP Calorie ECHO Bike
Minute 2: REST

* Level 4 (RX+): 12 GHD Sit-Ups
* Level 3: RX
* Level 2: 10-12 Ab-Mat Sit-Ups
* Level 1: 7-9 Ab-Mat Sit-Ups

* Goal: 9/7+ Calories per round.

ACCESSORY

Metcon (No Measure)

3.) ACCESSORY: 6:00 Alternating EMOM (47:00-53:00)
Minute 1: :20E Side Plank w/Hip Abduction
Minute 2: :20E Single Leg Glute Bridge ISO

ADAPTATION

4.) ADAPTATION: (55:00-60:00)
Minute 1: :20E Lizard + Half Kneeling Hamstring (R)
Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :45 Seated Straddle
Minutes 4-5: Shavasana

WORKOUT NOTES

E.S.D.
2a)Notes: The Toes to Bar should be unbroken and completed in less than :15-:20 to allow for at least :30 of skiing after your transition. Ski at 80-85% effort here. This is NOT an all out sprint on the ski erg. We want intensity to be on the high side, but repeatable after 1:00 of rest.
2b) Notes: Ab-Mat Sit-Ups should be performed as quickly as possible. Keep your bike close, and get right to work using your arms to help out your legs. Have the same mindset on the bike as you did for the ski erg prior. Hard efforts but NOT an all out sprint.

Whiteboard:

Tuesday, August 09, 2022

Male Clients