Wednesday 9.16.2020

 

*We are holding a workshop next Saturday on safe and effective technique for Kipping Pull-ups, Toes to Bar, and Bar Muscle-Ups.  RSVP via the Facebook event by clicking here!

“FITNESS” & “PERFORMANCE”

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30/20 Calories of Echo Bike or 40/30 Calorie Bike Erg (or Row, or Ski)
20 Push-ups
10 Toes to Bar or 15 V-Ups

For an added challenge, try to perform the running and cycling portions of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. Breathe normally during the Push-ups and Toes to Bar, then resume nasal breathing when you go back to the run.

“AEROBIC DEVELOPMENT”

5 minute easy Bike
+
Bike 60 seconds @85-90% aerobic effort
Bike 60 seconds @easy effort
x 5 rounds (10 minutes)
Rest walk 3-5 minutes
x 2-3 sets

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