WARM-UP
Mobility
1:00 Pike Stretch Video
:30 Ankle Rocks (each side) Video
Activation
:30 Banded Good Morning Video
:30 Low Banded Rows Video
:30 Alternating Single Leg V-Ups
Get Hot!
:30 Assault Bike (or other machine/run)
:30 Single Unders
:30 Row (or other machine/run)
DOUBLE-UNDER
Focus: Teaching stance, grip & position
WORKOUT OF THE DAY
“MICROCHIP”
For Time:
50/35 Calorie Assault Bike
100 Double Unders
1500/1250m Row
100 Double Unders
50/35 Calorie Assault Bike
[Score = Time taken to complete the workout]
MODIFICATION 1
For Time:
50/35 Calorie Assault Bike
50 Double Unders
1500/1250m Row
50 Double Unders
50/35 Calorie Assault Bike
MODIFICATION 2
For Time:
35/25 Calorie Assault Bike
150 Single Unders
1250/1000m Row
150 Single Unders
35/25 Calorie Assault Bike
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
* 3 Sets:*
Near Max Effort Ring Push-ups
Rest as needed between sets.
1 Set:
Near Max Effort Tempo Dumbbell Bench Press (50’s/35’s)
*Tempo – 5s down, regular up.
AT HOME
For Time:
100 Mountain Climbers
100 Line Hops
1200m Run
100 Line Hops
100 Mountain Climbers
EQUIPMENT-FREE
For Time:
100 Mountain Climbers
100 Line Hops
1200m Run
100 Line Hops
100 Mountain Climbers
