Base #2 - Week 3 - Friday
Macrocycle: “There’s Something About Mary-thon” - Week 7 of 25
Mesocycle: Base #2
Minicycle: Week 3 of 3
IN ADDITION TO THE MOBILITY WE DO IN CLASS,
Perform 10+ Minutes of Mobility, at Home, Every Day
Your lifestyle habits are what make you are fit, functional, and healthy.
A)HIIT
Start on Either the Rower or Air Bike
4 Rounds
55sec Hard*
1min35sec Rest
----Switch Machines----
4 Rounds
55sec Hard*
1min35sec Rest
*Hard = Fastest Sustainable Pace for the Prescribed Distance/Time.Today, try and select a “Hard Pace” that you can sustain across the 4 rounds at each machine.
Build your capacity to hold hard paces and recover this cycle:
Track your 500m Pace on the Rower and your Cadence on the Air Bike
Article: MovementLink’s Cardio Pacing Tables
------4min Rest------
B) Core
2 Rounds (8 Stations)
A) 20 Side Plank Dips Left
B) 50 Wall Ball Mountain Climbers
C) 20 Side Plank Dips Right
D) 20 alternating Plank Bird Dogs
2 Rounds (8 Stations)
A) 10 Weighted Sit-ups (light)
B) 40 Glute Bridge Marches
C) 10 Windshield Wipers
D) 20 Wall Ball Plank Rolling Knee Tucks