GENERAL/SPECIFIC BLENDED WARM-UP
Abmat Sit-up
10 Abmat Slow Sit-ups – full control
Russian Kettlebell Swing
10 Glute Bridges
10 Single Leg Glute Bridges (Left Leg)
10 Single Leg Glute Bridges (Right Leg)
10 KB Deadlifts
10 KB Hip-pops (Swings to belly button level)
10 Russian Kettlebell Swings
GHD Sit-up
:20 GHD Hold, Parallel to floor
5 GHD Sit-ups to Parallel with floor
5 Full GHD Sit ups (Touching floor/as far as we can maintain a stable midline)
Back Extension
:20 Back Extension Hold/Superman
5 Tempo Back Extensions/Good Mornings (5 Seconds down)
5 Back Extensions
Front Rack Barbell Lunges (In-Place)
10 Unweighted Lunges (Assess foot placement)
6 Empty Barbell In-Place Lunges
8 Light Loaded In-Place Lunges
Show bailing before starting the workout
PART 1
[0:00-10:00]
Every 2:00, complete a set:
12-8-6-4-2
Front Rack Lunges (In-Place) (5 each leg, alternating)
Increase loads across each set
After the set of 2, put equipment away and prep for Part 2.
[3:00 rest before starting Part 2]
WORKOUT OF THE DAY
“THROWING HANDS”
[COMPETE]
For Time:
40-30-20:
Abmat Sit-ups
Russian Kettlebell Swings (70/53)
Directly into…
30-20-10:
GHD Sit-ups (or Medball Overhead Sit-Ups)
Back Extensions (or Barbell Good Mornings)
[TRAIN] For Time:
40-30-20:
Abmat Sit-ups
Russian Kettlebell Swings (70/53)
Directly into…
30-20-10:
Overhead Medicine Ball Sit-ups (14/10)
Empty Barbell Good Mornings (45/35)
[SWEAT]
For Time:
40-30-20:
Abmat Sit-ups
Russian Kettlebell Swings (53/35)
Directly into…
30-20-10:
Overhead Medicine Ball Sit-ups (14/10)
Empty Barbell Good Mornings (45/35)
COOL-DOWN
2:00 Recovery/Clean-Up/Record Scores
Stretch
1:00 Couch Stretch (Each Side)
1:00 Up-Dog
1:00 Butterfly Stretch
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
5 Sets For Quality:
:30 Front Rack Hold
7 Strict Toes to Bar
Increase in weight across sets
WORKOUT VARIATIONS
MASK
For Time:
40-30-20
Abmat Sit-ups
Russian Kettlebell Swings
Directly into…
30-20-10
GHD Sit-ups
Back Extensions
AT HOME
For Time:
40-30-20
Sit-ups
SIngle Dumbbell Russian Swings
Directly into…
30-20-10
Weighted Sit-ups
Dumbbell Weighted Good Mornings
EQUIPMENT-FREE
For Time:
40-30-20
Abmat Sit-ups
Glute Bridges
Directly into…
30-20-10
Weighted Sit-ups (Grab any Item)
