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Interval Training: Pick Your Poison 

Friday, October 23

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 Watt Goals: R: M:(250W/500W) W:(200 W/400 W) W: M:(200W/400W) W:(150W/300W) B: M:(150W/300W) W:(150 W/250 W)

 

ERG Split Time 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

  • 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, October 23
View Calendar:
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