RUN
10x100m run (90% effort)
Rest = time it takes to get back to starting line.
ROW
10 rounds for max reps:
- max burpees in 30 seconds*
- rest 1:30
* The finish of the burpee will a two-hand touch to an object 6" above your standing reach.
(this is actually the ROW workout)
AIRDYNE
max calories in 5 minutes:
15 seconds on, 45 seconds off
rest 5 minutes
max calories in 5 minutes:
20 seconds on, 40 seconds off
rest 5 minutes
max calories in 5 minutes:
15 seconds on, 45 seconds off
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Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete.
It is usually released twice a week: once for the first half of the week, and again for the second half (and weekend). It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.
Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). This will not cost them a class to utilize the equipment once given the okay by the trainer.
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