Public Whiteboard

Components

Metcon

Deadlift

Settings

Workout

Slow Motion

Warm-up

Complete the following:
1:30 minute bike (easy)
10 air squats
5 Inchworms
30 second bike (moderate to fast)
10 Double DB Front Squats
10 Double DB Push Press

Optional Warmup

Crossover Symmetry Activation

Then...

Hip Halo Activation (Banded)
* 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

Metcon

Metcon (Time)

Complete For Time:
125 Wallballs (20/14)

*Every 2 Minutes on the Minute Perform 12/9 Calorie Bike
**Start the workout with Wall Balls

Rx+:
For time:
150 Wall balls (20/14)
*Every 2 Minutes on the Minute Perform 20/15 Calorie Bike
**Start the workout with Wall Balls

Athletes Notes

TARGET SCORE
Target Time: Sub 12 minutes
Time Cap: 16 minutes

STIMULUS and GOALS
This is a high intensity stimulus workout meant to burn!

WORKOUT STRATEGY & FLOW
Wall balls: aim for big sets from the start!

Send it from the beginning so that you spend less time on the bike.

Bike: Keep a moderate/hard effort on the bike to eliminate the time spent there. But don’t go so hard that you can’t pick up the wall ball right away! You need to be done close to the minute mark to get some wall balls in!

Weightlifting

Deadlift (5,3,1...3x3)

Deadlift

Deadlift
5 reps @70%
3 reps @80%
1 rep @90%

then...

3 Deadlift @70% x 3 sets

* Rest as needed between sets *

Once the 5-3-1 is complete roll right into the 3x3 sets

Whiteboard:

Friday, August 27, 2021

Male Clients