Intel 28th August to 03rd September 2023
Monday 28.08.2023: MVP
hybrid workout.
pods: 1
sets: 1
laps: 2
stations: 12
timing: 60” work 30” rest
after the completion of lap 1, the even number stations will change, using the same equipment at each station.
- revo jump lunges + shoulder press
- deadball pulse squats (lap 1)
- deadball frog squat (lap 2)
- soft box 10 x mountain climber + 1 box jump
- medicine ball 2 x russian twists + 1 jackknives (lap 1)
- medicine ball crunch (lap 2)
- rowing erg challenge tracking
- moving plank (lap 1)
- 10 x a-steps + 2 x inchworms (lap 2)
- ybell double hammer curl + squat + press centre grip
- slides track run 2 x squat jump (lap 1)
- shuttle sprint (lap 2)
- bike erg seated
- dumbbell lying boxing (lap 1)
- dumbbell maneater (lap 2)
- skipping
- kettlebell sprawl (lap 1)
- kettlebell sumo romanian deadlift (lap 2)
Tuesday 29.08.2023: piston
resistance workout.
pods: 1
sets: 1
laps: 3
stations: 12
timing:
lap 1&2: 35” work 25” rest
lap 3: 40” work 20” rest
- olympic barbell romanian deadlift pause
- dumbbell incline bench press 2 sec pause
- kettlebell rack squat pause
- suspension trainer box advance rows
- sandbag clean + curtsey squat
- ab wheel angle rolls
- step trainer inclined push up to t
- medicine ball double leg curl
- barbell bent over row underhand grip
- plate overhead walking lunge
- dumbbell tricep kick backs pause
- revo sit ups raise
Wednesday 30.08.2023: foxtrot
cardio workout.
pods: 1
sets: 4
laps: 1
stations: 12
timing:
set 1: 45” work 15” rest
set 2: 20” work 10” rest
set 3: 45” work 15” rest
set 4: 20” work 10” rest
- cones defensive line shuffle
- ybell double pick up & press
- medicine ball russian twist
- bike standing
- hurdles lateral jump burpee
- squat mid point alternate reverse lunges
- deadball pick up and slams
- revo running
- step trainer lateral hops + reverse shuffle
- rowing machine
- agility box a jacks
- yogy push up
Thursday 31.08.2023: red diamond
resistance workout.
pods: 3 (3 stations per pod)
sets: 4
laps: 1
stations: 9
timing:
set 1: 45” work 15” rest.
set 2: 40” work 20” rest.
set 3: 35” work 25” rest.
set 4: 30” work 30” rest.
- dumbbell bench seated shoulder press neutral grip
- kettlebell suitcase row
- deadball combo curl + press
- suspension trainer tricep extension
- dumbbell swiss ball chest press
- barbell bicep curl
- barbell upright row
- dumbbell reverse fly
- push up challenge tracking
Friday 01.09.2023: the nines
pods: 1
sets: 2
laps: 2
stations: 9
timing:
set 1: 45” work 15” rest
set 1: 45” work 20” rest
members will aim to complete 9 reps of the primary exercise. if there is time remaining, members will aim to complete 9 reps of the secondary exercise.
1.1. sandbag bear hug squats
1.2. sandbag plank drag
2.1. plate crunch & press
2.2. plate lying tricep extensions
3.1. kettlebell double clean
3.2. kettlebell alternate floor row neutral grip
4.1. dumbbell romanian deadlift
4.2. dumbbell goblet duck and weave
5.1. dumbbell flat bench press with 2 sec pause
5.2. bench hop
6.1. suspension trainer close grip row + pulse
6.2. suspension trainer plyo lunge
7.1. barbell push press
7.2. barbell squat press
8.1. rowing machine
8.2. burpee
9.1. ybell double snatch
9.1. ybell push up + single knee drive
Saturday 02.09.2023: hollywood
hybrid workout.
pods: 1
sets: 1
laps: 2.
stations: 27
timing: 40” work 15” rest
- revo hoffman press
- kettlebell swing
- barbell romanian deadlift
- balance trainer hip thruster
- dumbbell lateral raise bent arm
- 1 x jump squat + 1 x burpee pyramid up
- rowing machine
- rowing machine
- barbell bent over wide grip row
- suspension trainer alternate arm row
- bike seated sprints
- bike seated sprints
- ybell single sprawl
- speed squats
- ybell single chest pronated push up top grip
- ski erg reverse lunges
- deadball squat cleans
- static lunge pulse
- dumbbell bicep curl
- 4 point hold + alternate leg kick back
- 5 x plyo lunges + 2 x squat jumps
- dumbbell bicep curl pause
- push hold + opposite elbow to knees
- dumbbell snatch
- soft box decline push up + jump up
- sled pull no rope
- sled push
Sunday 03.09.2023: mkats
resistance workout
pods: 1
sets: 3
laps: 2
stations: 9
timing:
set 1: 35” work 10” rest
set 2: 20” work 10” rest
set 3: 20” work 20” rest
2’ of core focused bodyweight reel at the end of the workout.
- kettlebell single leg deadlift
- deadball sumo squat
- ybell double clean forward lunge
- dumbbell deadlift pause
- revo double reverse lunge
- sandbag box lateral step ups
- activation band bicycles
- barbell front squat
- dumbbell step trainer calf raises