Intel 25th September to 01st October 2023

Monday 25.09.2023: Mont Blanc

Hybrid workout.

Pods: 1

Sets: 2

Laps: 2

Stations: 9

Timing: 40” work 20” rest

  1. MEDICINE BALL CIRCLE + 45 DEGREE LUNGES

  2. 5 X RISER HOP + 2 X PUSH UP

  3. SHUTTLE SPRINT WITH LATERAL JUMPS

  4. KETTLEBELL BURPEES

  5. YBELL SKIER SWING + SHOULDER PRESS

  6. BURPEE FRONT REVERSE

  7. 5 X DEADBALL GROUND TO OVERHEAD + 2 X SQUAT JUMPS (NO SLAM)

  8. DUMBBELL GOBLET STAGGERED SQUAT

  9. SKI ERG STANDING HIGH REACH

Tuesday 26.09.2023: 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. YBELL DOUBLE RACKED ALTERNATE REVERSE LUNGES

  2. DEADBALL SQUAT CLEANS

  3. PLATE LYING TRICEP EXTENSION

  4. DUMBBELL TRICEP KICK BACKS TEMPO 4-0-1

  5. OLYMPIC BARBELL SUMO DEADLIFTS

  6. KETTLEBELL RACKED SUMO SQUAT

  7. DUMBBELL FLAT BENCH PRESS

  8. DUMBBELL KNEELING PRESS

  9. REVO SQUAT PULSE

  10. SANDBAG BOX STEP UPS

  11. PLATE BENT OVER ROW PAUSE

  12. POWER BAND UPRIGHT ROW

    Wednesday 27.09.2023: Triple Double

Cardio workout.

Pods: 1

Sets: 3

Laps: 2

Stations: 9

Timing: 30” work 10” rest

  1. ROWING MACHINE

  2. DUMBBELL SINGLE SQUAT & PRESS

  3. SLIDES TRACK RUN 2 X SQUAT JUMP

  4. INCHWORM + PUSH UP + TOE TOUCH

  5. SOFT BOX SPRAWL + STEP UP

  6. CONES TRIANGLE RUN HIPS STAY SQUARE

  7. MEDICINE BALL JUMP SQUAT

  8. BALANCE TRAINER BURPEE + SHOULDER PRESS

  9. 10 X ICE SKATERS + 2 X LUNGE JUMPS

    Thursday 28.09.2023: 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. BALANCE TRAINER DUMBBELL CHEST FLY PAUSE

1.2. BALANCE TRAINER DUMBBELL CHEST FLY

2.1. SANDBAG BENT OVER ROW WIDE GRIP PAUSE

2.2. SANDBAG BENT OVER ROW WIDE GRIP

3.1. YBELL BOX SEATED SHOULDER PRESS PAUSE

3.2. YBELL BOX SEATED SHOULDER PRESS

4.1. DUMBBELL INCLINE BENCH PRONE ROW WIDE GRIP PAUSE

4.2. DUMBBELL INCLINE BENCH PRONE ROW WIDE GRIP

5.1. BARBELL BICEP CURL PAUSE

5.2. BARBELL BICEP CURL

6.1. REVO LYING TRICEP EXTENSION PAUSE

6.2. REVO LYING TRICEP EXTENSION

7.1. CHIN UP UNDERHAND GRIP PAUSE

7.2. CHIN UP UNDERHAND GRIP

Lower body:

1.1. KETTLEBELL GOBLET SQUAT PAUSE

1.2. KETTLEBELL GOBLET SQUAT

2.1. DUMBBELL SUMO DEADLIFT PAUSE

2.2. DUMBBELL SUMO DEADLIFT

3.1. PLATE CALF RAISES PAUSE

3.2. PLATE CALF RAISES

4.1. DEADBALL UNILATERAL STATIC LUNGE PAUSE

4.2. DEADBALL UNILATERAL STATIC LUNGE

5.1. OLYMPIC BARBELL FRONT SQUAT PAUSE

5.2. OLYMPIC BARBELL FRONT SQUAT

6.1. ACTIVATION BAND SOFT BOX HIP THRUSTER PAUSE

6.2. ACTIVATION BAND SOFT BOX HIP THRUSTER

7.1. REVO ROMANIAN DEADLIFT ALTERNATE SINGLE LEG PAUSE

7.2. REVO ROMANIAN DEADLIFT ALTERNATE SINGLE LEG

Friday 29.09.2023: 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. SINGLE DUMBBELL CLEAN + PUSH PRESS

  2. SINGLE DUMBBELL ALTERNATE HANG SNATCH + ALTERNATE REVERSE LUNGE

  3. DUMBBELL SINGLE ALTERNATING DEVIL PRESS

  4. SPEED SQUATS

  5. SPRINTER SPEED SINGLE LEG DEADLIFTS

  6. DOUBLE MOVEMENT BURPEE

  7. PLATE ALTERNATING LEG RAISE

  8. PLATE LEG RAISE + REACH

  9. 10 X PLATE RUSSIAN TWIST + 10 X PLATE SITUPS

  10. PLYO LUNGE

  11. BROAD JUMP BURPEE

  12. EXPLOSIVE HEEL CLICKER JUMPS

  13. YBELL SINGLE ALTERNATING SNATCH

  14. YBELL SINGLE PICK UP CROSS HALO TRANSITION

  15. YBELL SINGLE RACK PRESS OUTER GRIP

  16. HIGH PLANK SHOULDER TAP + TOE REACH

  17. INCHWORM FULL + PUSH UP

  18. DOUBLE LEG SPIDER CLIMB

    Saturday 30.09.2023: 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. Rowing machine

  2. Plate snatch

  3. Step trainer sprawl lateral shuffle

  4. Balance trainer crunch

  5. Deadball pick up cones shuffle

  6. Kettlebell goblet sumo squat pulses

7A. Suspension trainer advanced row x 10 reps

7B. Dumbbell bench decline chest press x 10 reps

7C. Power band high rear felt fly x 20 reps

8A. Dumbbell soft box step up x 10 reps

8B. Kettlebell single alternate clean reverse lunge x 10 reps

8C. Dumbbell single deadlift x 20 reps

  1. 1 x inchworm + 10 x wide mountain climbers

  2. Plate sumo squat + bicep curl

  3. Moving plank

  4. Sled push

  5. Ybell double thrusters

  6. Bike erg standing

Sunday 01.10.2023: Romans

Resistance workout

Pods: 2

Sets: 2

Laps: 2

Stations: 9

Timing: 35” work 25” rest.

  1. KETTLEBELL DEADLIFT STAGGERED

  2. DUMBBELL BENCH INCLINE CHEST PRESS PRONATED GRIP

  3. DUMBBELL BOX BULGARIAN SQUAT

  4. CHIN UP ISOMETRIC HOLD

  5. SANDBAG SUMO SQUAT TEMPO 4-0-1

  6. BALANCE TRAINER PUSH UPS

  7. BARBELL BICEP CURL + SHOULDER PRESS

  8. DUMBBELL BENT OVER ROW NEUTRAL GRIP PAUSE

  9. DEADBALL GOOD MORNING TEMPO 4-0-1