Ideally, warm-up prior with self-massage and mobility exercises. See this post: How To Prepare For Workouts
WOD: There are 4 different Phases for the WOD. Phase 1 & 3 are strength phases and Phase 2 & 4 are cardio phases.
**Heart Rate Monitor Zone: Blue to Orange. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Orange Zones are generally anaerobic zones. Blue Zone is an aerobic zone. Work in zones 4 & 5 for 10 minutes or more as tolerated**
*Connect your heart rate monitor to Coresync App for the workout or any workout>>> CORESYNC
If attending the LIVE Session, connect your heart rate monitor to the CoreSync app > click on workouts at the bottom > Click on LIVE > select class time and we will be able to see your heart rate, workout intensity and calories expended.
Phase 1: Perform the following 3 Exercises for the stated amount of Reps below. The twist is that you have One Minute to complete the 5, 10, 15 Reps. At the top of the Minute, you start from the top again. Depending on your fitness Level, you may not finish everything and that is ok. Complete 6 Minutes Total.
- 5 Squat Thrusts: *Hands below Chest *Keep belly in *Modify without jump *Avoiding letting the hips drop *Maintain strong push up position *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- 10 KB Goblet Squats: *Lift Collar Bones 1” *Hinge from Hips & Lower into Squat *Maintain Shin Angle *Squeeze Shoulder Blades throughout *Squeeze Butt & Quads *Go heavy as tolerated *Keep Elbows in to Engage Lats *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- 15 Squat Jacks: *Hinge & Lower into a Deep Squat *Maintain Shin Angle *Touch Hands at Top *Modify without jump *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
30s Rest (Review Ice Skaters)
Phase 2: Perform Ice Skaters: 30s Sprint x 30s Rest x 4 Sets Each
30s Rest (Review Below)
III. Phase 3: Perform the following 3 Exercises for the stated amount of Reps below. The twist is that you have One Minute to complete the 5, 10, 15 Reps. At the top of the Minute, start from the top again. Depending on your Fitness Level, you may not finish everything and that is ok. Complete 6 Minutes Total.
- 5 Equalizer Rows/Rows: *Squeeze Shoulder Blades at end ROM *Hands below Chest *Drop Butt each time to make easier *Modify with Band Rows *Draw the belly in towards the spine the whole time. Inhale on the LOAD/PULL and exhale, with Kegel contraction (engage bladder) on the way down (opposite of others movements)
- 10 Push-Ups: *Corkscrew Elbows In *Hands below Chest – LYNDSEY *Modify with Knees or Fists *Inhale with rib cage expansion/belly relaxed on the way down and exhale, drawing in of the belly and Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
- 15 DB/KB/Heavy Object Straight Leg Deadlifts: *Hold a weight in each Hand, Close to Legs *Hinge from Hips *Avoid Reaching with Arms *Squeeze Shoulder Blades *Lift Collar Bones 1” *Modify with Bridges *Inhale on the way down and exhale, with Kegel contraction (squeeze & lift of pelvic floor – should feel bladder & sphincter engaging) on the way up
IV. Phase 4: Perform Ice Skaters: 30s Sprint x 30s Rest x 4-6 Sets Each
Circle Time-Cool Down Stretches: 5 min *Heart Rate Monitor Zone: 1 – They should be here before leaving. Emphasize slow deep breaths.
Bring it in and Break it down and give the team some love! Word of the Week = ADAPT
I hope that you get a chance to give this workout a try soon.
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Brien
Telephone: 650-654-4604
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