WARM UP
1 min Bike
Into…
2 ROUNDS
5 Inch Worms into Up Dog/Down Dog
10 Good Mornings
8 Jefferson Curls
5/5 Bodyweight Lunges
10 Shoulder taps
5/5 Cat/Cow
1 min Bike
Into…
2 ROUNDS
5 Tempo RDL (31X1)
5/5 BB Front Rack Lunges
10 Up/Downs
STRENGTH
5×3
Deadlift* (31X1)
*Keep weight Moderate-Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 3 of 7
Strength | Tempo Cycle
WORKOUT
AMRAP x 12 MINUTES
15/12 Cal Bike
5/5 Front Rack Lunges (115/75)
20 Up-Downs
(Score is Rounds + Reps)
OPTIONAL COOL DOWN
ON A 10:00 RUNNING CLOCK…
Foam Roll or Stretch as Needed
(No Measure)
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