MUD - Peak Week 2 - Sunday
Macrocycle: “Murph’s Up Dude” - Week 23 of 25
Mesocycle: Peak Week 2
Week: 2 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.
Section 1
1 Round (4 Stations)
Starting at Any Station
A)
4min
Run (Easy*: 800/600/400)
Jog in Place with Remaining Time
B)
4min
Row (Easy*)
C)
4min
Run (Easy*: 800/600/400)
Jog in Place with Remaining Time
D)
4min
Air Bike (Easy*)
*Easy = Lactate Zone 2 = 4hr Race Pace = Fastest Talkable Pace
----Then, Immediately,----
16min FIIT
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Box Jumps (Low)
Unbroken Set of Push-ups (*)
Then after the round of 10 reps, Choose
20sec Max Effort Air Bike
or
30sec Max Effort Row
Then, rest ~1min
Round 2: Restart at 10 and work backwards to 1, then use the other machine.
Round 3: Restart at 1 and work up to 10...etc.
*The highest number you should go to should be based on your max set of push-ups.
Continue to increase the box jumps to 10, but if your max set is around:
~40+, then continue through 10
~30, then cap push-ups at 8
~20, then cap push-ups at 6
~10-15, then cap push-ups at 4
Article: Cardio Pacing Tables
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) Strict Ring Dips
B) Double KB One-arm Alternating Gorilla Rows
C) Weighted AbMat Sit-ups
*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