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Interval Training: Pick Your Poison 

Friday, September 25

Interval Training: Pick Your Poison 

  • 3 x 8 Minute Stations 
  • Split the Group into 1s, 2s & 3s 
  • 2 Minute Rest BTWN Stations to Clean 

 

2-3 MINUTES Between Stations: Trainer Cleans bikes and Ergs 

  • Trainer sprays down equipment, handles, seats, and uses wet cloth for monitors, clean towels are at each piece of equipment and the next group will wipe them down if they’re not dry after 2 min rest between stations. 

 

Station 1: Conditioning –  :30/:30 (Easy/Hard) x 8 RNDS = 8 Minutes 

 

Bike Goals: R:(200 Watts/400 Watts) W:(150 Watts/300 Watts) B:(100 Watts/200 Watts)

 

ERG Goals: R:(2:00/1:45)(2:10/1:55) W:(2:10/1:55)(2:15/2:00) B:(2:15/2:00)(2:30/2:15)

 

Station 1: Non-Equipment Option: :30/:30 Work/Rest (Rain Option) 

 

  • High Knees 
  • Butt Kickers
  • Skip In Place 
  • Jump Rope 
  • MTN. Climbers 

 

 

Station 2: 8 Min Core: :30/:30 Work/Rest x 2 RNDS = 8 MInutes 

  • Plank 
  • Side Plank R
  • Side Plank L 
  • Hollow Hold 
  • No Rest – Repeat 

 

Station 3: Bodyweight Strength – :30/:30 Work/Rest x 2 RNDS = 8 Minutes 

  • Push Up Progression (Hands Elevated or Negatives–Yoga Block Depth– Tennis Ball Depth/Weighted/Feet Elevated)
  • Step Back Lunge 
  • Inchworms (Sumo if need be)
  • Glute Bridge March
  • No Rest – Repeat 

Details

Date:
Friday, September 25
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