Peak - Transition Week -Sunday
Macrocycle: “There’s Something About Mary-thon” - Week 21 of 25
Mesocycle: Peak 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.
Section 1
Part 1
4 Rounds FIIT (16 Stations)
Starting At Any Station
A)
20sec AMRAP
Strict Pull-ups
——40sec Rest——
B)
20sec AMRAP
Double DB Bench Press (Heavy)
——40sec Rest——
C)
20sec AMRAP
Row (Hard)
——40sec Rest——
D)
20sec AMRAP
20sec Air Bike (Hard)
——40sec Rest——
Part 2 (4min Rest After Part 1 Ends)
3 Rounds FIIT
Starting At Any Station
A)
40sec AMRAP
Ring Rows
——20sec Rest——
B)
40sec AMRAP
Push-ups (Heavy)
——20sec Rest——
C)
40sec AMRAP
Row (*)
——20sec Rest——
D)
40sec AMRAP
20sec Air Bike (*)
——20sec Rest——
*Round 1: Easy Pace
Round 2: Medium Pace
Round 3: Hard Effort
Easy = A pace that, when fresh, could be maintained for 2 hours.
Medium = A pace that, when fresh, could be maintained for 20min - 1 hr.
Hard = Fastest maintainable pace for the prescribed distance or time.
Article: Cardio Pacing Tables
Open Gym - Upper Body Muscle Building Option
On transition weeks, there is no upper body muscle building option.
Complete the normal Saturday and/or Sunday classes.