Base #3 - Transition Week - Wednesday

Macrocycle: “There’s Something About Mary-thon” - Week 12 of 25
Mesocycle: Base #3 Transition Week
Minicycle: Week 1 of 1

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.

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Section 1

8 Sets (Using 1min Rounds)
3 Max Distance Broad Jumps

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Section 2

1 Rounds FIIT (3 Stations)
Following either ABC or CBA

A)
6min Round
500/425m Hard* Row or 0.75/0.64mi Hard* Air Bike**
Rest with Remaining Time in Round

B)
6min Round
15-30 Strict Pull-ups (125% of a Max) - 3min Time Cap
30-60 Push-ups (125% of a Max) - 5min30sec Time Cap

C)
6min Round, On the Other Machine
0.75mi0.75/0.64 Hard* Air Bike or 500m/425m Hard* Row**
Rest with Remaining Time


*Hard = Fastest sustainable pace for the prescribed distance or time.
**2min Time Cap on Machines

Article: MovementLink’s Cardio Pacing Tables