BODYWEIGHT
quick minimalist workouts
*Assessment Week into an 6 week cycle + 1 week repeat of this week to re-assess.
Run
For Time; 1 mile
BUILD
add muscle, build strength, feel energized
A. Rear Foot Elevated Dumbbell Split Squat:
5-5-5/leg linear
3-3/leg linear
rest 2 min
- 8-9.5 RPE.
B1. Single Arm DB Preach Curl:
@3030; 6-8 reps; rest 90 sec x3
- 3 sec lower and lift
B2. EZ-Bar Skull Crusher:
@3030; 6-8 reps; rest 90 sec x3
- 3 sec lower and lift
C. 4 Sets @ HARD Effort:
15 sec Air Bike/Run SPRINT
Rest 2.5-3 min
- CRANK THE POWER UP! ! !
ATHLETE
evidence-based, high-intensity functional fitness
10 Sets @ 85% SUSTAIN
500m Row
rest 1:1
- Aim for 1 sec faster than last week's average time.
SAME times per round goal.
+
24 min EMOM
min 1: 8/10 cal AB
min 2: 30 sec Plank
min 3: 10/12 cal Row
min 4: 30 sec Glute Bridge/Thoracic Bridge
min 5: 65 DU
min 6: 30 sec N2W/HS Hold
HELPFUL RESOURCES:
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