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Energy System Development Station + BW Circuit Training

Friday, May 21

Energy System Development Station + BW Circuit Training

2 x 16 Min. Stations:

  • 2 Min. off between stations to clean bikes/ergs

 

Station 1:  ESD (Energy System Development): Pure Conditioning!

 

  • 1:00 Min On / 1 Min Off x 8 RNDS = 16 Minutes of Work

  • Goals:

    • ERG: R:(1:45/1:55) W:(1:55/2:00) B:(2:00/2:15)

    • Bike: R:(600 W/400 W) W:(450 W/350 W) B:(350 W/250 W)

 

Station 2:  3×5 Min. Bodyweight Circuits, :30 sec rest between circuits

  • For Circuits:  :30 sec @ each exercise, running clock, 3 rounds through

  • :30 sec rest between circuits

 

  • Circuit 1:  CORE

    • Hollow Hold, Side Plank R, Side Plank L

 

  • Circuit 2:  GLUTES

    • Glute Bridges, Frog Bridge, Superman Hold

 

  • Circuit 3:  MOVEMENT

    • Lateral Lunge,  Inchworms, Lateral Bear Crawl

 

ONLINE:  3 x 9 Min. Stations, 1 min. Rest between stations

Station 1: 9 Min. Bodyweight Strength Station

**Instructions: :40/:20 at each exercise, repeat 3x straight through

  • Lateral Lunges R: Goblet

  • Inchworms

  • Lateral Bear Crawl

Station 2:  9 MIn.Core/Glutes

** Instructions: :40/:20 @ each exercise, repeat 3x straight through

  • Glute Bridge Raise

  • Side Plank R

  • Side Plank L

Station 3: 9 Min.Conditioning

** Instructions:  :40/:20 @ each exercise, repeat 3x straight through

  • High Knees (non impact: Squats)

  • Mountain Climbers

  • Burpees

Details

Date:
Friday, May 21
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