Intel 17th To 23rd July 2023

Monday 17.07.2023: Triple Threat

Hybrid Workout.

Pods: 1

Laps: 1

Sets: 3 At Each Station

Stations: 12

Timing:

Set 1: 20” Work 10” Rest

Set 2: 40” Work 20” Rest

Set 3: 60” Work 30” Rest

  1. Bike Erg Seated

  2. Kettlebell Burpee + Push Up

  3. Rowing Machine

  4. Step Trainer Single Leg Bound

  5. Ski Erg Standing

  6. Revo Squat Press

  7. Soft Box Jump

  8. Balance Trainer Plate Crunch

  9. Ybell Double Hammer Curl + Alternate Reverse Lunge Center Grip

  10. Deadball Kneeling Oblique Slam

  11. Fast Feet Sprawl

  12. Medicine Ball Overhead Shuffle

Tuesday 18.07.2023: Liberty

Resistance Workout.

Pods: 1

Laps: 2

Sets: 2at Each Station

Stations: 9

Timing: 40” Work 20” Rest

  1. Kettlebell Box Bent Over Row
  2. Dumbbell Romanian Deadlift
  3. Medicine Ball Push Up
  4. Dumbbell Goblet Sumo Squat
  5. Dumbbell Bench Decline Chest Press
  6. Power Band Barbell Upright Row
  7. Balance Trainer Single Leg Hip Thruster
  8. Deadball Step Trainer Bear Hug Bulgarian
  9. Revo Lying Tricep Extension

Wednesday 19.07.2023: Abacus

Cardio Workout.

Pods: 1

Laps: 2

Sets: 5 At Each Station

Stations: 6

Timing:

Lap 1:

Set 1: 20” Work 10” Rest

Set 2: 22” Work 10” Rest

Set 3: 24” Work 10” Rest

Set 4: 26” Work 10” Rest

Set 5: 28” Work 10” Rest

Lap 2:

Set 1: 28” Work 10” Rest

Set 2: 26” Work 10” Rest

Set 3: 24” Work 10” Rest

Set 4: 22” Work 10” Rest

Set 5: 20” Work 10” Rest

  1. Ski Erg + Bike Erg
  2. Deadball Over Shoulder Throw
  3. Dumbbell Double Jumping Jack + Press
  4. Shuttle Sprint + 3 X Squat Jumps
  5. Frog Crunch
  6. Single Dumbbell Clean + Push Press

Thursday 20.07.2023: Romans

Resistance Workout.

Pods: 3

Laps: 2 Through Each Pod.

Sets: 2 At Each Station.

Stations: 9 (3 Stations Per Pod)

Timing: 35” Work 25” Rest

  1. Dumbbell Bench Flat Chest Fly
  2. Barbell Bent Over Row Overhand Grip Tempo 4-0-1
  3. Barbell Lying Tricep Extension Pause
  4. Chin Up Mixed Grip
  5. Balance Trainer Chest Press Pause
  6. Revo Single Arm Kneeling Press
  7. 5 Ybell Front Raise + 5 Ybell Lat Raise
  8. Dumbbell Hammer Curl
  9. Swiss Ball Crunch

Friday 21.07.2023: T10

Hybrid Workout.

Pods: 1.

Laps: 4

Sets: 1

Stations: 10

Timing: 40” Works 15” Rest

  1. Medicine Ball Forward Lunge With Twist
  2. Suspension Trainer Bicep Curl + Wide Row
  3. Balance Trainer 10 X Mountain Climber And Overhead Press
  4. Dumbbell Flat Bench Press Neutral Grip
  5. Rowing Machine
  6. Step Trainer Decline Spiderman Push Up
  7. Cones Scissor Jumps Lateral Jumps
  8. Dumbbell Goblet Sumo Squat Pause
  9. Explosive Crouch Starts 5 Each Side
  10. Bike Climb

Saturday 22.07.2023: No-Ho

Hybrid Workout.

Pods: 1

Laps: 3.

Stations: 18

Timing:

Lap 1: 20” Work 10” Rest. 2 Sets At Each Station.

Lap 2: 60” Work 20” Rest. 1 Set At Each Station.

Lap 3: Lap 1: 20” Work 10” Rest. 1 Set At Each Station.

  1. Speed Squats
  2. 10 X High Knees + 2 X Sprawl
  3. Kettlebell Clean And Press
  4. Ybell Plyo Lunge Pulse + Punch Under Grip
  5. Push Up Downward Dog Reverse
  6. Ski Erg Explosive
  7. Chin Static Hold
  8. Dumbbell Flat Bench Press Neutral Grip Pulse
  9. Step Trainer Lateral Hops + Reverse Shuffle
  10. Hand Walks In And Hand Walks Out
  11. Bike Hover
  12. Balance Trainer Dumbbell Power Chops & Jump
  13. 5 X Deadball Squat Clean + 2 X Ice Skater
  14. Sandbag Bent Row And Upright Row Pyramid
  15. 5 X Jackknives + 2 X Crunches
  16. 3 X Frog Squats + 4 X Plyo Lunge X4
  17. Kettlebell Alternate Staggered Goblet Squat
  18. Box Push Up + Lateral Box Jump

Sunday 23.07.2023: Pantherns

Resistance Workout.

Pods: 1

Laps: 1

Sets: 3

Stations: 14

Timing: 35” Work 20” Rest

  1. Kettlebell Rack Squat
  2. Sandbag Squat + Upright Row
  3. Deadball Bent Over Row Tempo 4-0-1
  4. Ybell Single Pick Up Cross Halo Transition
  5. Dumbbell Deadlift Pause
  6. Barbell Squat Press
  7. Spiderman Push Up
  8. Swiss Ball Plate Weight Crunch
  9. Dumbbell Maneater
  10. Slides 4 Point Hold - Alternate Leg Kick Back
  11. Dumbbell Lateral Lunge + Bicep Curl
  12. Flutter Kicks Cross Over
  13. Step Trainer Alternate Leg Eccentric Pistol Squats
  14. Sledgehammer Tricep Blaster