09/25/2022 Sunday’s Workout
by Ana Liston
WARMUP
GENERAL WARM-UP
3 ROUNDS
10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*
10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups
10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups
*For your Step-Ups, try increasing the height with each new round.
Quick Rest Then Into…
SPECIFIC WARM-UP
EMOM x 5 MINUTES (:40 ON / :20 OFF)
MIN 1 – Bike EZ Pace 45-55 RPM
MIN 2 – Bike Mod Pace 50-60 RPM
MIN 3 – Bike Hard Pace 65+ RPM
MIN 4 – Bike EZ Pace
MIN 5 – Bike Workout Pace
WORKOUT
AMRAP x 26 MINUTES
50/40 Cal Bike
40 Sit-Ups
30 Hand Release Push-Ups
20 Box Jumps (30/24)
(Score is Rounds + Reps)
OPTIONAL FINISHER
3 SETS
40 Alt. Bicycle Crunches
40 Alt. Plank Hip Taps
1:00 Plank Hold
-Rest As Needed b/t Sets-
(No Measure)
BTS on Instagram
Workout of the Day
-
10/13/2024 Sunday’s Workout
WARMUP 2 ROUNDS200m Run8 Push-Up to Pike10 Ring Rows10 Up-Downs10 Bird Dogs Into… 2 ROUNDS6 Shuttle Runs8 Push-Ups OR 8 Box/Bench Dips10 DB Bent Over Row10 Up-Down + Mountain Climbers10… Continue reading
Blog Archives
Get in Touch with BTS