MUD - Base #3 - Week 2 - Sunday

Coach April on top of Mount Tremblant in Quebec!
Send us photos of how you use your fitness!

Macrocycle: “Murph’s Up Dude” - Week 15 of 25
Mesocycle: Base #3
Week: 2 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.

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Section 1

2 Rounds FIIT (12 Stations*)
Start at A, B, C, or D

A)
3min
Air Bike (Easy)

B)
3min AMRAP
Strict Pull-ups

C)
3min
Row (Easy)

D)
3min AMRAP
Push-ups

E)
3min AMRAP
Step-ups (Low)

F)
3min AMRAP
3 Strict Pull-ups
6 Push-ups

*Start at A, B, C, or D, but rotate through each A-D station before continuing on to E & F for round 1, then repeat your order for round 2.

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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) Incline Bench Press
B) Weighted Chin-ups
C) Weighted Laying Knee Raises


*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