WARMUP
EMOM x 9 MINUTES
MIN 1 – :40 Bike (Light→Light-Mod→Mod)
MIN 2 – :40 Banded Good Morning
MIN 3 – :40 Deadbug
Into…
1 ROUND*
1:00 Mod-Hard Bike Pace
*This is a test round to have a target goal to aim for in the workout. Perform without looking at the screen, find a Mod-Hard pace where breathing is labored but not a sprint.
STRENGTH
Deadlift for load:
3×5
Deadlifts (1111)
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 5 Tempo
WORKOUT
EMOM x 15 MINUTES
MIN 1 & 2 – Max Cal Bike
MIN 3 – 7 ‘Library’ Deadlifts (Athlete Choice, Heavy)
(Score is Total Cals)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :50 Nasal Breathing EZ Bike
MIN 2 – :25/:25 Single Leg Glute Bridge-Up
MIN 3 – :50 Cat/Cow
(No Measure)
Share this page