4.20.2023

AEROBIC METHODS | CARDIAC OUTPUT METHOD

ESCALATING TABATA:

8 min of 20 seconds working / 10 seconds rest and transition

  1. Battle Ropes
  2. Conditioning Modality of Choice: Ski Erg | Bike Erg | Assault Bike | Row Erg
  3. Push Ups

CARDIAC OUTPUT METHOD | MIXED MODALITY:

5-6 Rounds of…

  1. Assault Bike x45s
  2. KB Swings x15
  3. Run 400m or Row 400m
  4. Skiier KB Swings x20
  5. Ski Erg x45s
  6. No Push Up Burpees x10

Rest as needed to keep HR within range.

Note: HR Should stay b/w 120-140 bpm in seated position and 130-151 bpm in standing. –> use Morpheus Zones if applicable.

COOLDOWN:

  1. Walk x1-2 min
  2. Rocking x1 min
  3. Quadruped Rocking w/ Head Nods & Turns x1 min
  4. Resisted Nasal Breathing or Diaphragmatic Breathing x2-3 min

Learn More: Exercise Demonstrations

Want All the Features of TENACITY 2.0? Subscribe Today!