HSPU Skill Work and 5 Rounds of Intervals

Standard warm up, 8 Minutes to complete:
400m Run/Row or 1000m Bike, 5 forward PVC Rollouts, 5 reverse PVC rollouts, 15 PVC Overhead Squats, 5 Inch Worms + 2 Shoulder Taps at top and bottom, 20 Seal Jumping Jacks, 5 Piked Push-Ups, 5 Strict Chin-Ups, 15 second hollow body hold, 15 second arch body hold,  practice kicking up to handstand in remaining time

Warm up link here

then…

HSPU Skill Work Week #2

Intervals 30/15 intervals x4 rounds:

  • -Conan Walks (switch halfway) (in piked position on box, walk circles around the box with the arms)
  • -Hollow body hold
  • -Piked push-Ups
  • -Kick to wall + 5 second hold (should get 2-3 in each 30 second interval)

Then:

5 Rounds of 60/30 intervals (clock set at #1)

Max effort in each minute of work

  • -60 Second Max Calorie Bike
  • 30 Seconds rest
  • -60 Second Max 10m Shuttle runs
  • 30 Seconds rest
  • -60 Second Max Calorie Row
  • 30 Seconds rest

*Bikes on one end of floor, shuttle runs in the middle, rowing on far end of floor

 

Stimulus Goal:

Why Do This Workout?  Increase your shoulder work capacity and strength. Also increase your sprint capacity.

Duration and Feel: The Durations are programmed as it is timed intervals. You will experience a lot of muscular burning in this workout. Buckle up. Go hard and do the best you can during the work periods. Simple, but not easy. 

Specific warm-up focus: The standard warm up and workout will prep your movement as needed. It’s recommended to do some personalized stretching and foam rolling before class if needed.

Scaling Options: Push up instead of piked push ups. Wall walk instead of kicking to wall. Conan walks with feet on ground if needed. 

POPULAR POSTS

20 DONE FOR YOU HEALTHY RECIPES!

BREAKFAST GO-TOs! LUNCH GO-TOs! DINNER GO-TOs! DESSERT/SNACK GO-TOs NEED HELP STAYING ACCOUNTABLE WITH YOUR NUTRITION AND WELLNESS GOALS? BOOK YOUR FREE NUTRITION CONSULTATION HERE! NEXT

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals. Get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!

By providing your phone number, you agree to receive text messages from Fit2Live