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Saturday 01.30.2021

POSTED ON January 30, 2021

Saturday | 01.30.2021

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Saturday 01/30
 
**1. Movement Prep/Activation and Increasing Heart Rate**
3 sets
1:00 easy Assault Bike
8 hanging scap retractions
4 kip to swing
8 pike push ups
0:20 handstand hold
 
**2. Workout Prep**
1 set
8/6 Calorie Assault Bike
4 Toes to Bar
2 Parallette Handstand Push Ups
 
Workout: Father and Son
 
* Target Time each set: 7-8 minutes
* Time Cap each set: 10 minutes
Rich Froning Version:
27-21-15-9
Assault Bike Calories
9-7-5-3
Parallette Handstand Push Ups
-Rest 5:00-
27-21-15-9
Assault Bike Calories
Toes to Bar
-Rest 5:00-
27-21-15-9
Assault Bike Calories
9-7-5-3
Parallette Handstand Push Ups
*Ladies Calories: 24-18-12-6
*Echo Bike Calories 24-18-12-6/21-15-9-3
 
“I just want a good workout” version:
20-15-10-5
Assault Bike Calories
8-6-4-2
Strict Handstand Push Ups
-Rest 5:00-
20-15-10-5
Assault Bike Calories
Toes to Bar
-Rest 5:00-
20-15-10-5
Assault Bike Calories
8-6-4-2
Strict Handstand Push Ups
*Ladies Calories: 16-12-8-4
*Echo Bike Calories 16-12-8-4/14-10-6-3
* The SCALING aim is for athletes to finish within the target time frame while maintaining high intensity.
* Scaling option 1 (for Rich Froning Version) (Masters 45+)
24-18-12-6
Assault Bike Calories
4-3-2-1
Parallette Handstand Push Ups
-Rest 5:00-
24-18-12-6
Assault Bike Calories
20-10-15-5
Toes to Bar
-Rest 5:00-
24-18-12-6
Assault Bike Calories
4-3-2-1
Parallette Handstand Push Ups
 
– Ladies Calories: 20-15-10-5
– Echo Bike Calories 20-15-10-5/16-12-8-4
* Scaling option 2 (for “I just want a good workout” version)
20-15-10-5
Assault Bike Calories
8-6-4-2
Handstand Push Ups
-Rest 5:00-
20-15-10-5
Assault Bike Calories
12-9-6-3
Toes to Bar
-Rest 5:00-
20-15-10-5
Assault Bike Calories
8-6-4-2
Handstand Push Ups
*Ladies Calories: 16-12-8-4
*Echo Bike Calories 16-12-8-4/14-10-6-3
* Scaling option 3
21-15-9
Assault Bike Calories
12-9-6
Dumbbell Push Press (moderate weight)
-Rest 5:00-
21-15-9
Assault Bike Calories
Hanging Knee Raises
-Rest 5:00-
24-18-12-6
21-15-9
Assault Bike Calories
12-9-6
Dumbbell Push Press (moderate weight)
 
– Ladies Calories: 16-12-8
Echo Bike Calories 18-12-8/ 14-10-6
 
* Limited Equipment Option
Use any Ergs available with same calorie count.
 
* Large Class Option
– Partner Up and complete each workout 1:1 instead of the 5:00 rest

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