Strength #1 - Week 1 - Tuesday

Macrocycle: “There’s Something About Mary-thon” - Week 9 of 25
Mesocycle: Strength #1
Minicycle: Week 1 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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A) HIIT

5 x 3min Rounds FIIT

Start on Rower or Air Bike, but alternate between machines each round

1min15sec Medium (3:00 - 1:45)

30sec Hard (1:45 - 1:15)

1min15sec Easy (1:15 - 0:00)

1min Rest/Transition Between Rounds

*Easy = Lactate Zone 2 = 4hr Race Pace

Medium = 20min Time Trial Pace

Hard = Fastest Sustainable Pace for the Prescribed Distance or Time

Article: MovementLink’s Cardio Pacing Tables

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B) Core

4 x 4min Rounds FIIT

50 Mountain Climbers

40 Penguin Taps

30 Farmer Carry Marches (heavy)

20 Glute Bridge Marches

10 Sit-ups

Rest with remaining time