1 x 15 @ 50-60% of 1RM
1 x 10 @ 50-60% of 1RM
Rest as needed between sets. If set 1 is completed uninterrupted, set 2 weight remains the same. If position breaks in set 1, set 2 makes as minor an adjustment as necessary to continue safely.
2 minutes rest, then 12 aggressive minutes of:
Count and note number of completed rounds and half-rounds.
Focus on efficient, organized movement and specific breathing. When rest is needed, keep it short and specific (Ex. 3 breaths rest every 4 sets).
Expectations:
1 to 3 months attendance: 20 sets minimum
4 to 12 months attendance: 25 sets minimum
12 months + attendance: 30 sets minimum
If wp-contentlicable, each set under the requirement at the end of 12 minutes equals 1 minute on the Airdyne.
*The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground.
**Each lunge step should find the front leg ending at a 90-degree angle with straight, strong posture; Just because we’re stepping forward doesn’t mean we’re leaning forward.