Base #3 - Week 1 - Sunday

Macrocycle: “There’s Something About Mary-thon” - Week 13 of 25
Mesocycle: Base #3
Minicycle: Week 1 of 4

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

4 Rounds FIIT (8 Stations)

A)
2min AMRAP
3-6 Strict Pull-ups (20% of a Max Set)
5-10 Push-ups (20% of a Max Set)

----2min Rest----

B)
2min
1min Row (*)
30sec Rest
30sec Air Bike (*)

----2min Rest----


*Air Bike and Row Paces
Round 1: Hard
Round 2: Easy
Rounds 3: Medium
Round 4: Hard

Easy = Lactate Zone 2 = Fastest Talkable Pace
Medium = 20min Race Pace
Hard = Fastest Sustainable Pace for the Prescribed Distance/Time.

Article: MovementLink’s Cardio Pacing Tables

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Open Gym - Upper Body Muscle Building Option

Ideally, this workout is performed on Saturday or Sunday during Open Gym and replaces Sunday’s Class above.
If you complete this workout on Saturday, it is highly recommended to not take Sunday’s class as the muscles being used are too similar.

5 x Hard* Supersets
A) Weighted Ring Dips
B) Double KB Alternating One-arm Gorilla Rows
C) Band Kneeling Crunch


*Hard today =
Supersets 1-3:
~2 Reps in Reserve
Adjust weights and exercises so that all set 1s are between 12 & 30 Reps.

Supersets 4 & 5:
0-1 Reps in Reserve