Fantastic 34:00 minute session focusing on sustained cardio efforts and fast/slow upper-body strength.

For the strength work follow this formula:

Set 1 00:30 seconds – 10 fast reps remainder of time as rest.

Set 2 00:30 seconds – 10 fast reps remainder of time as rest.

Set 3 00:30 seconds – 10 fast reps remainder of time as rest.

Set 4 00:30 seconds – 10 fast reps remainder of time as rest.

Set 5 00:30 seconds – 10 slow reps taking the whole 00:30 seconds

Push Ups

Coaches Tip: Keep your hands in line with your chest not your shoulders.

  1. Your palms should be flat on the floor, just wider than shoulder-width.
  2. Push your body upwards by straightening your elbows. 
  3. Bend your elbows to return to the starting position.

Bench Dips

Coaches Tip: The straighter your legs are, the harder the exercise is. Bend your knees to lower the intensity.

  1. Position your hands on the bench at shoulder width. 
  2. Slowly lower your body by bending your elbows until they are at 90°.
  3. Straighten your arms to lift yourself back into the starting position. 

Dumbell Shoulder Press

Coaches Tip: Squeeze your glutes as the dumbbells are pressed overhead.

  1. Press the dumbbells overhead from your upper chest, until your arms are extended
  2. Pause briefly and lower to the starting position.

Dumbbell Bicep Curl

Coaches Tip: Remember the exercise is a dumbbell bicep curl, not a dumbbell bicep swing!

  1. Curl the dumbbells from the side of the body towards the shoulders
  2. Keep your elbows tucked into your sides.
  3. Slowly lower the dumbbells by straightening your arms. 

Dumbbell Upright Row

Coaches Tip: Keep your elbows above your hands throughout the movement.

  1. Pull the dumbbells straight up until they are just below your chin. 
  2. Pause briefly and lower under control.

2:30 Rounds x Upper Body Strength

Don't forget your warm up!

Be sure to do the warm-up before every workout session.

Rower x Push Ups

  • 2:30 Sustained Effort on Rower
  • 1:00 Rest
  • Set 1 00:30 seconds – 10 fast Push Ups remainder of time as rest.
  • Set 2 00:30 seconds – 10 fast Push Ups remainder of time as rest.
  • Set 3 00:30 seconds – 10 fast Push Ups remainder of time as rest.
  • Set 4 00:30 seconds – 10 fast Push Ups remainder of time as rest.
  • Set 5 00:30 seconds – 10 slow Push Ups taking the whole 00:30 seconds
 
  • 1:00 Rest

Versaclimber x Bench Dips

  • 2:30 Sustained Effort on Versaclimber
  • 1:00 Rest
  • Set 1 00:30 seconds – 10 fast Bench Dips remainder of time as rest.
  • Set 2 00:30 seconds – 10 fast Bench Dips remainder of time as rest.
  • Set 3 00:30 seconds – 10 fast Bench Dips remainder of time as rest.
  • Set 4 00:30 seconds – 10 fast Bench Dips remainder of time as rest.
  • Set 5 00:30 seconds – 10 slow Bench Dips taking the whole 00:30 seconds
 
  • 1:00 Rest

Grappler x Dumbbell Shoulder Press

  • 2:30 Sustained Effort on Grappler
  • 1:00 Rest
  • Set 1 00:30 seconds – 10 fast Dumbbell Shoulder Press remainder of time as rest.
  • Set 2 00:30 seconds – 10 fast Dumbbell Shoulder Press remainder of time as rest.
  • Set 3 00:30 seconds – 10 fast Dumbbell Shoulder Press remainder of time as rest.
  • Set 4 00:30 seconds – 10 fast Dumbbell Shoulder Press remainder of time as rest.
  • Set 5 00:30 seconds – 10 slow Dumbbell Shoulder Press taking the whole 00:30 seconds
 
  • 1:00 Rest

Skierg x Dumbbell Bicep Curl

  • 2:30 Sustained Effort on Skierg
  • 1:00 Rest
  • Set 1 00:30 seconds – 10 fast Dumbbell Bicep Curl remainder of time as rest.
  • Set 2 00:30 seconds – 10 fast Dumbbell Bicep Curl  remainder of time as rest.
  • Set 3 00:30 seconds – 10 fast Dumbbell Bicep Curl  remainder of time as rest.
  • Set 4 00:30 seconds – 10 fast Dumbbell Bicep Curl  remainder of time as rest.
  • Set 5 00:30 seconds – 10 slow Dumbbell Bicep Curl  taking the whole 00:30 seconds
 
  • 1:00 Rest

Assault Bike x Dumbbell Upright Row

  • 2:30 Sustained Effort on Assault Bike
  • 1:00 Rest
  • Set 1 00:30 seconds – 10 fast Dumbbell Upright Row remainder of time as rest.
  • Set 2 00:30 seconds – 10 fast Dumbbell Upright Row  remainder of time as rest.
  • Set 3 00:30 seconds – 10 fast Dumbbell Upright Row  remainder of time as rest.
  • Set 4 00:30 seconds – 10 fast Dumbbell Upright Row  remainder of time as rest.
  • Set 5 00:30 seconds – 10 slow Dumbbell Upright Row  taking the whole 00:30 seconds
 
  • Session Ends

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