60 minutes or less 12min Ascending LadderA1) AirBike cals – 5,10,15etcA2) Push Ups – 2,4,6… +2A3) Hoist – 1,2,3… +1A4) 30 second hollow holdA5) Goblet squat – 2,4,6… +2 B1) Death by caloriesSkiErg or AirBikeMinute 1 = 1 calMinute 2 = 2 calMinute 3 = 3 calKeep going until you can not beat the minute …
5 ROUNDS in 30 minutes or less A1) Hoist x 3A2) Crawl 1 Lap – Up and BackA3) Airbike x 500m5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Interval Training A1) 30sec on/120sec off x AirBike5 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Strength From the Ground Up: A Full-Body Strength and Conditioning Workout Strength is not only demonstrated by how much weight you can lift. It also shows up in your ability to control your body close to the floor, step confidently onto a higher surface, pull your own body weight, rotate with control and maintain effort …
60 minutes or less A1) Airbike 12sec on/48sec off 8 Rounds B1) Farmers Carry 10 Laps – Up and Back***Every time drop bells 10 x Primal Burpees C1) Airbike 12sec on/48sec off 8 Rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Endurance A1) 15km AirBikeBenchmark under 26min This workout is designed to be unloaded and all body weight. Exercises: Equipment:
60 minutes or less A1) Goblet Squat x 10A2) Reverpees x 1003 Rounds B1) Swings x 10B2) GHD x 103 Rounds C1) Military Press x 5/5C2)Tri Extension x 103 Rounds D1) Airbike15sec on/1:15min off x 10 GHD = Glute Hamstring Developer This workout is designed to be unloaded and all body weight. Exercises: Butterfly Situps, …
Endurance A1) 10km Airbike***Every 2 min do 10 Ball Slams This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Interval Training A1) 500m Airbike Sprint2min rest 3 rounds This workout is designed to be unloaded and all body weight. Exercises: Equipment:
Endurance A1) 15km AirBike This workout is designed to be unloaded and all body weight. Exercises: Equipment:
