Intel 05th to 11th June 2023

Monday 05.06.2023: quarterbacks

hybrid workout.

pods: 2

laps: 1 (per pod)

sets: 2 at each station

stations: 14 (7 per pod)

timing: 55” work 20” rest

  1. agility box hurdle u line bear crawls

  2. ski erg standing

  3. balance trainer dumbbell qtr back move left

  4. rowing machine

  5. ybell single sprawl lateral jump

  6. bike erg seated

  7. barbell squat press

  8. barbell romanian deadlift + underhand grip row

  9. dumbbell farmers walk

  10. kettlebell single high pulls

  11. deadball kneeling oblique slam

  12. sandbag clean + jump squat + burpee

  13. single dumbbell clean + push press

  14. ybell flutter kicks

Tuesday 06.06.2023: maximus

resistance workout.

pods: 3

laps: 1 (per pod)

sets: 4 at each station

stations: 9. (3 per pod).

timing:

lap 1: 40” work 20” rest.

lap 2, 3 & 4: 30” work 20” rest.

there’s a body weight reel at the end of each pod.

  1. kettlebell double clean + squat

  2. dumbbell bench incline chest press

  3. barbell bicep partials x 3

  4. chin up overhand

  5. dumbbell alternate staggered squat

  6. ybell box seated shoulder press pause

  7. barbell romanian deadlift staggered

  8. sandbag bent over row mixed grip

  9. revo kneeing tricep extension

Wednesday 07.06.2023: pipeline

cardio workout.

pods: 1

laps: 4

sets: 1

stations: 9

timing: 40” work 20” rest

  1. battle ropes 555

  2. step trainer jump on-off + 4 x shuffle

  3. ybell top grip sprawl and row

  4. medicine ball split jump

  5. 1 x push up + 1 x box jump

  6. ski erg staggerd stance

  7. plank diagonal reach

  8. 5 x deadball slam + 2 x squat jumps

  9. balance trainer deadball power lunge right

Thursday 08.06.2023: deuces

resistance workout.

members get to choose if they want to do the upper body pod or the lower body pod.

pods: 2. but you only get to do one.

laps: 2.

sets: 2 at each station.

stations: 7

timing:

lap 1: 40” stimulus specific work followed by 20” of full range work 20” rest

lap 2: 30” stimulus specific work followed by 15” of full range work 15” rest

uper body

  1. dumbbell bicep curl + pulse

  2. dumbbell bicep curl

  3. sandbag bent over row overhand grip + pulse

  4. sandbag bent over row overhand grip

  5. barbell shoulder press pulse

  6. barbell shoulder press

  7. revo lying tricep extension pulse

  8. revo lying tricep extension

  9. pelvic floor pulse

  10. leg raise

  11. dumbbell incline bench press neutral grip + pulse

  12. dumbbell incline bench press neutral grip

  13. chins overhand grip 1 and half rep

  14. chin up overhand grip

lower body

  1. revo step trainer bulgarian pulse

  2. revo step trainer bulgarian

  3. kettlebell single romanian deadlift + pulse

  4. kettlebell single romanian deadlift

  5. kettlebell goblet sumo squat + pulse

  6. kettlebell goblet sumo squat

  7. activation bands glute pulse

  8. activation bands glute activation squat

  9. barbell front squat pulse

  10. barbell front squat

  11. plank pulses

  12. plank elbows extended

  13. dumbbell lateral lunge pulse

  14. dumbbell lateral lunge

Friday 09.06.2023: tempest

hybrid workout.

pods: 4.

stations: 16. (4 per pod).

timing:

7 x 30” work body weight exercises at the start of the workout.

then 7’ team amrap at each pod.

  1. balance trainer plank + alternate knee to elbow

  2. dumbbell push press

  3. triple switch hold

  4. bike erg tempest target

  5. hanging alt single leg raise

  6. ybell burpee deadlift

  7. push up hold

  8. rower tempest target

  9. soft box step up + reverse lunge

  10. deadball combo squat curl + press

  11. sumo squat pulses

  12. ski erg tempest target

  13. kettlebell alternate staggered romanian deadlift

  14. dumbbell punches 4 x high + 4 x straight

  15. fast feet close to wide

  16. bench hops tempest target

Saturday 10.06.2023: special ops

hybrid workout.

pods: 2

laps: 3.

stations: 12

timing:

lap 1: 20” work 10” rest. 2 sets.

lap 2: 40” work 20” rest. 1 set.

lap 3: 60” work 30” rest. 1 set.

  • 4 minutes of amrap (3x body weight exercises at the end of each pod)

  1. bike hover

  2. Revo step trainer alternate reverse lunge

  3. rowing machine

  4. ybell devil press

  5. dumbbell flat bench press neutral grip + pulse

  6. 5 x deadball slam + 2 x burpee

  7. 5 double foot mountain climbers + 2 push ups

  8. kettlebell deadlift

  9. sandbag bent over row wide grip

  10. bike erg seated

  11. soft box decline shoulder taps

  12. ski erg standing high reach

Sunday 11.06.2023: wyvern

resistance workout.

pods: 1

laps: 1

sets: 3

stations: 18

timing: 20” of pre fatigue and 40” of overload 25” rest.

  1. dumbbell goblet squat hold

  2. dumbbell goblet squats

  3. suspension trainer neutral grip row hold

  4. suspension trainer close grip row

  5. barbell lying tricep extension pulse

  6. barbell tricep extension

  7. dumbbell flat bench press 90 degree hold

  8. dumbbell flat bench press

  9. kettlebell romanian deadlift pulses

  10. kettlebell romanian deadlift

  11. barbell bicep curl hold

  12. barbell bicep curl

  13. revo good morning

  14. revo good morning and squat combo

  15. ybell double push press centre grip hold

  16. ybell double push press centre grip

  17. ski erg explosive

  18. ski erg standing