Zoom Class Schedule:
Monday- 6:30am & 9:00am
Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)
Wednesday- 6:30am & 9:00am
Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)
Friday- 6:30am & 9:00am
Saturday- 9:00am
Login for all ZOOM classes- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
WARMUP
60 Seconds Seconds Shuttle Runs (Easy)
45 Seconds Seconds Active Samson
30 Seconds Hollow Hold
60 Seconds Shuttle Runs (Moderate)
45 Seconds Straight Leg Sit-ups
30 Seconds Arch Hold
60 Seconds Shuttle Runs (Faster)
45 Seconds Reverse Lunges
30 Seconds Push-up to Down Dog
WOD
5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Reverse Burpees
DESCRIPTION
- This triplet workout is all about building work capacity
- With three simple bodyweight movements, you’ll be able to keep moving forward for all 5 rounds with no breaks
- We expect this workout to take around 15 minutes to complete; roughly 1 minute per station
REVERSE LUNGES
- You’ll step back for these lunges and alternate legs each rep
- There is no weight for this station – you’ll just use your bodyweight
- The back knee should touch the ground in the bottom
- Reach full extension at the top before switching legs
- You’ll complete 15 reps on each leg per round
SHUTTLE RUNS
- Set cones or mark two lines 10 meters (32ft.) apart for this station
- Every time 1 point of your body touches behind this marker, count 1 rep
- You’ll complete 20 shuttle runs or 200 meters total
REVERSE BURPEE
- A reverse burpee blends aspects of a sit-up and a burpee together into one movement
- You’ll lay all the way back on the ground and use your momentum to transition to a standing position
- At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down
MODIFICATIONS
SHUTTLE RUNS
- 200 Meter Run
- 250 Meter Row
- 500 Meter Bike Erg
- 12/9 Calorie Assault or Echo Bike
- 20/14 Calorie Schwinn Bike
- 200 Meter Ski Erg
REVERSE BURPEES
- Toes to Bar
- Toes Raises
- Weighted Sit-ups
- Sit-ups (2x)
TIPS
- With simple movements that you’re likely not taking any breaks on, the question is how fast can you move through each round
- Use the following approach to pace out your workout effectively:
- Perform your first set as a controlled, but respectable speed
- Look at the clock after your last reverse burpee and note the time
- Let’s say, for example, that the clock reads 3:00
- 3 minute rounds (or under) is now your goal for the remaining 4 rounds
- You would look to finish your next rounds at or under 6:00, 9:00, 12:00, and 15:00
- Set your target in round 1 and try to repeat it on rounds 2-5
- These small checkpoints can help keep you on track by keeping you focused on the current round