100/80 Calorie Air Bike
1:00 Wall Sit
:30 Back Extension Hold
80/64 Calorie Air Bike
1:00 Wall Sit
:30 Back Extension Hold
60/48 Calorie Air Bike
1:00 Wall Sit
:30 Back Extension Hold
40/32 Calorie Air Bike
1:00 Wall Sit
:30 Back Extension Hold
20/16 Calorie Air Bike
Feel: Cardio / Muscle Overload
Pace: Sustain
Target Score: sub 28 minutes
Firebreather Score: 22 minutes
Scaling:
– Cals: The first 100/80 cals should be completed in 7-8 minutes or less.
Based on the warm up, reduce as needed across the whole workout. If there are not enough air bikes and you have to use C2 machines, try to only use row and ski ergs, and add an additional 20% to each calorie number.
– Wall Sit Hold: Even fairly deconditioned athletes can accumulate a decent amount of time in a wall sit, so be wary of over-scaling here. If a 1:00 wall sit needs to be broken into more than 2 sets to complete
-Back Extension Hold: These ideally take a GHD or a little back extension rig to complete. If logistics are tough or you just don’t have GHDs, a superman hold can be subbed.
5+ Rounds
5:00 Machine Flush
3:00 Mobility
Rotate through as many modalities as you
can, excluding running but not walking. Pace
should feel very very easy, but elicit a nice
sweat to aid in your mobility routine. The goal
with is to work through 3-5 different areas of
the body during the 3:00 Mobility windows.
Line Drills:
Heel-Toe Walking
Hip Open/Hip Close Walking
Cossack Squats
Low Bear Crawl
Skipping
2:00 Machine (note cals completed for
workout pacing)
12 Forward Lunges
12 Superman-to-Hollow Rolls
2:00 Machine
12 Forward Lunges
:30 Superman Hold
2:00 Machine
:30 Wall Sit
:15-:20 Back Extension Hold