6.15.2023

AEROBIC METHODS | CARDIAC OUTPUT METHOD

WARM UP:

5 minBike | Incline Treadmill Walk | Row
10 Worlds Greatest Stretch, Bilateral
10 Cat-camel
10 Hip Circles, Bilateral
20s RKC Plank
15s Side Plank, Bilateral

TEMPO INTERVALS:

10-15 Rounds of…

Choice modality: Bike Erg | Ski Erg | Row Erg | Assault Bike | Running [tread or road]

  1. 15s @70% effort / 45s easy

EMOM: 20 min

20 min of EMOM (every minute on the minute)…

Min 1. 50s Assault Bike
Min 2. Bilateral Landmine Thrusters
Min 3. 50s Hang Clean
Min 4. 50s Sand Bag Over the Shoulders
Min 5. 50s Jump Rope or Double Unders

Note: Continue to cycle through the exercises for 20 consecutive minutes.

Tabata Clock: https://fitlb.com/tabata-timer

COOLDOWN:

  1. Nasal Breathing Recovery Walk

Learn More: Exercise Demonstrations
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