FITNESS
Warm-Up.
One set of:
Assault Bike x 60 seconds nasal breathing only @70-75% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort
Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort
Assault Bike x 60 seconds nasal breathing only @70-75% effort
*The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity
Followed by…
Two sets of:
Heavy Dumbbell Suitcase Carry x 50 feet per side
Dumbbell Romanian Deadlift (hold the heads of the dumbbell) x 8-10 reps
Then…
A.
Every 2 minutes, for 24 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 60 seconds
B.
Complete as many rounds and reps as possible in 8 minutes of:
4 Strict Pull-Ups
6 Dumbbell Box Step-Over
8 Alternating Dumbbell Snatches
4 sets 35lb DB’s
A. 225 x10 all
55,45,35
55
Done
B. 5 full rounds.
Done
20” box
45
Hi. Can anyone tell please what this means “Every 2 minutes, for 24 minutes (3 sets):” how to do it. How many reps and sets total.
You do 1 set per station, every 2 minutes you change the station. Number of reps is written for each of the stations. (3 sets) means you should repeat the whole circuit 3 times. That will give you 24 minutes total
Thanks a lot
It means you have two minutes to do each movement with a rolling clock. So you have two minutes to do Barbell Hip Thrusts. It should take you about 1 minute to complete. Then you have about a minute of rest before the next movement starts (Kettlebell Sumo Deadlifts) at the 2 minute mark. Continue for 24 minutes. Make sense?
Thanks a lot. It’s clear now.