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Monday 01.11.2021

POSTED ON January 10, 2021

Monday | 01.11.2021

0 Comments / CATEGORY:
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min easy bike
5 Single DB Front Squats (each side)
5 Single DB Shoulder to Overhead (each side)
5 Deadbugs (each side)
5 Single Leg Glute Bridge (each side)
 
**2. Workout Prep**
3 sets
20 sec Assault Bike (increse pace each set)
4 DB Thrusters
 
Workout: The Mandalorian
 
* Target time each set: 5-6 minutes
* Time cap each set: 7 minutes
 
4 sets (new set every 10 min)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (2×35/25)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (2×50/35)
15/12 Cal. Assault Bike
6 Dumbbell Thrusters (2×70/50)
 
* The Scaling aim is for athletes to maintain unbroken sets of dumbbells and keep intensity high on the Assault Bike.
* Scaling option 1 (Masters 45+)
4 sets (new set every 10 min)
12/10 Cal. Assault Bike
12 Dumbbell Thrusters (25/15)
12/10 Cal. Assault Bike
9 Dumbbell Thrusters (35/25)
12/10 Cal. Assault Bike
6 Dumbbell Thrusters (50/35)
 
* Scaling option 2
4 sets (new set every 10 min)
12/10 Cal. Assault Bike
7 Dumbbell Thrusters (25/15)
12/10 Cal. Assault Bike
5 Dumbbell Thrusters (35/25)
12/10 Cal. Assault Bike
3 Dumbbell Thrusters (50/35)
 
* Limited Equipment Option/ Large Class Option
Have athletes partner up and go 1:1 with a 5 min time cap. This will help keep athletes moving fast and making sure they scale accordingly to keep intensity.
 
OR
 
4 sets (new set every 10 min)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (2×35/25)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (2×35/25)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (2×35/25)
 
OR
 
4 sets (new set every 10 min)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (2×50/35)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (2×50/35)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (2×50/35)
 
Accessory:
 
Accumulate 3-5 minutes of dead hang from pull up bar
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