Base #3 - Week 4 -Sunday

Macrocycle: “There’s Something About Mary-thon” - Week 16 of 25
Mesocycle: Base #3
Minicycle: Week 4 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

3 Rounds FIIT (6 Stations)
Starting on either Station

A)
6min AMRAP
6 Left-arm Ring Rows*
6 Left-arm Push-ups*
6 Right-arm Ring Rows*
6 Right-arm Push-ups*
12 Box Jumps (Low)

*Scale to a level that makes 3 reps in warm-up easy, but not a joke.


----1min Rest----

B)
1min Row or Air Bike (**)
1min Rest
1min on other machine (**)

----2min Rest----

**
Round 1: Medium
Fastest pace that would be sustainable for a 20min Time Trial
Round 2: Easy
Fastest pace that would be sustainable for 2-4 hrs
Round 3: Hard
Fastest pace that is sustainable for the prescribed distance or 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