Intel 18th to 24th September 2023

Monday 18.09.2023: Mont Blanc

Hybrid workout.

Pods: 1

Sets: 2

Laps: 2

Stations: 9

Timing: 40” work 20” rest

  1. Battle ropes sprint ladder 10-20-30

  2. Agility box half court squats

  3. Deadball over shoulder throw heavy

  4. Slides 10 x mountain climber 6 x shoulder touch

  5. Bench hop

  6. Dumbbell single alternating clean + forward lunge

  7. Soft box hand release burpee box jump over

  8. Dumbbell goblet squats

  9. Ski erg standing

Tuesday 19.09.2023: Double Down

Resistance workout.

Pods: 3

Sets: 3

Stations: 12 (8 combo stations, 4 regular stations)

Timing:

Pod 1&3: 40” work 20” rest. 3 combo sets at each station with 1 lap through each pod.

Lap 2: 40” work 20” rest. 3 sets at each station with 1 lap through the pod.

  1. Plate glute bridge 1.5 rep

  2. Deadball alternate staggered goodmorning

  3. Dumbbell hammer curls alternating

  4. Revo bicep curl

  5. Olympic barbell sumo deadlifts

  6. Kettlebell racked sumo squat

  7. Dumbbell flat bench press

  8. Dumbbell kneeling press

  9. Sandbag box shouldered reverse lunge to step up

  10. Ybell double pick up centre grip

  11. Barbell bent over row overhand grip

  12. Power band seated wide grip row pause

    Wednesday 20.09.2023: Triple Double

Cardio workout.

Pods: 1

Sets: 3

Laps: 2

Stations: 9

Timing: 30” work 10” rest

  1. Bike hover

  2. 5 x sprawl + 2 x seal jack

  3. 5 x deadball slam + 2 x tuck jump

  4. Sled push sprint

  5. Medicine ball lunge jump

  6. Dumbbell sprawl + unilateral power pull burpee

  7. Soft box 90 degrees jump

  8. 10 x russian twists + 10 x mountain climbers

  9. Sandbag drag fast feet sprawl

    Thursday 21.09.2023: 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

Upper Body:

1.1. Dumbbell decline floor press tempo 4-0-1

1.2. Dumbbell decline floor press

2.1. Kettlebell box bent over row tempo 4-0-1

2.2. Kettlebell box bent over row

3.1. Revo lying tricep extension tempo 4-0-1

3.2. Revo lying tricep extension

4.1. Barbell bicep curl tempo 4-0-1

4.2. Barbell bicep curl

5.1. Dumbbell upright row close tempo 4-0-1

5.2. Dumbbell upright row close

6.1. Push up tempo

6.2. Push up

7.1. Power band standing face pull tempo

7.2. Power band standing face pull

Lower body:

1.1. Dumbbell front squats tempo 4-0-1

1.2. Dumbbell front squats

2.1. Sandbag bench hip thrusts tempo

2.2. Sandbag bench hip thrusts

3.1. Ybell curtsey squat tempo

3.2. Ybell curtsey squat

4.1. Olympic barbell plate deficit romanian deadlift tempo

4.2. Olympic barbell plate deficit romanian deadlift

5.1. Plate lateral lunges tempo

5.2. Plate lateral lunges

6.1. Step trainer calf raises tempo 4-0-1

6.2. Step trainer calf raises

7.1. Deadball unilateral static lunge tempo 4-0-1

7.2. Deadball unilateral static lunge

Friday 22.09.2023: Loyals

Hybrid workout.

Pods: 6. 3 stations per POD (A, B & C).

Sets: 1

Laps: 4 per POD

Stations: 18.

Timing:

Lap 1: 30” work 10” rest

Lap 2, 3 & 4: 20” work 10” rest

  1. Plate back squat

  2. Plate backloaded reverse lunges

  3. Plate bent over row

  4. 5 x squat pulse + 2 x reverse lunge

  5. 5 x sprawls + 2 x alternate knees

  6. 5 x ice skater + 2 burpee

  7. Dumbbell single alternating snatch

  8. Dumbbell single alternating clean squat + press

  9. Dumbbell single push press (side grip)

  10. Bicycle ab crunch

  11. Ab crunch and twist

  12. Russian twists

  13. Ybell burpee deadlift

  14. Ybell push up + single knee drive

  15. Ybell floor press pronated grip

  16. Frog squats

  17. Lateral shoot throughs

  18. Burpee

    Saturday 23.09.2023: High Rise

Hybrid workout.

Pods: 3

Stations: 18 (A, B & C at pod 2)

Timing:

Pods 1 & 3: 40” work 15” rest. 1 set at each station. 3 laps through the POD.

Pod 2: 8 minutes work - 30” change - 8 minutes work. Members have 8 minutes to focus on the A, B & C tri-set. Rep targets will be shown on screen and members move between the A, B & C stations at their own pace. There is a 30” rest in between stations 7 & 8.

  1. Soft box jump + squat

  2. Ybell double push press centre grip

  3. Bike erg standing

  4. Slides burpee

  5. Deadball leg raises

  6. Barbell Romanian deadlift high pull

7A. Chin ups underhand grip

7B. Push ups

7C. Dumbbell bicep curl

8A. Dumbbell alternating reverse lunges

8B. Dumbbell heel elevated squat

8C. Plate calf raises

  1. Skipping

  2. Deadball combo row and burpee

  3. Agility box half court power jumps

  4. Ski erg explosive

  5. 10 x Wide mountain climber + 2 x frog squat

  6. Kettlebell swings 5 each side

Sunday 24.09.2023: Romans

Resistance workout

Pods: 2

Sets: 2

Laps: 2

Stations: 9

Timing: 35” work 25” rest.

  1. Barbell wide grip romanian deadlift

  2. Dumbbell incline bench press 2 sec pause

  3. Sandbag duck walk

  4. Kettlebell box bent over arc row

  5. Dumbbell single v sit press

  6. Plate overhead walking lunge

  7. Barbell romanian deadlift + underhand grip row

  8. Deadball softbox step ups

  9. Dumbbell plank cross body pick up