Cardio – 30/30 – Giant-set – KB Agile + Quickness
Giant Set
x 5
LMT
Alternating KB Swing with Side Step
time
30s
load
moderate
Tempo
controlled
Rest
30s
time
30s
load
moderate
Tempo
controlled
Rest
30s
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | Moderate | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | Moderate | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | Moderate | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | Moderate | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | Moderate | Controlled | 30s (h:m:s) |
ULT
Split Cycle in place
time
30s
intensity
8
Tempo
fast
Rest
30s
time
30s
intensity
8
Tempo
fast
Rest
30s
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 8 RPE | Fast | 30s (h:m:s) |
| 2 | 30s h:m:s | 8 RPE | Fast | 30s (h:m:s) |
| 3 | 30s h:m:s | 8 RPE | Fast | 30s (h:m:s) |
| 4 | 30s h:m:s | 8 RPE | Fast | 30s (h:m:s) |
| 5 | 30s h:m:s | 8 RPE | Fast | 30s (h:m:s) |
LMT
Alternating KB Swings Narrow
time
30s
load
moderate
Tempo
controlled
Rest
30s
time
30s
load
moderate
Tempo
controlled
Rest
30s
This Exercise is LMT due to the amount of rotation and front plane movement.
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | Moderate | Controlled | 30s (h:m:s) |
| 2 | 30s h:m:s | Moderate | Controlled | 30s (h:m:s) |
| 3 | 30s h:m:s | Moderate | Controlled | 30s (h:m:s) |
| 4 | 30s h:m:s | Moderate | Controlled | 30s (h:m:s) |
| 5 | 30s h:m:s | Moderate | Controlled | 30s (h:m:s) |
UMT
Rotational Split Jump
time
30s
intensity
8
Tempo
fast
Rest
30s
time
30s
intensity
8
Tempo
fast
Rest
30s
An explosive leg exercise that emphasizes hip to torso rotation
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 30s h:m:s | 8 RPE | Fast | 30s (h:m:s) |
| 2 | 30s h:m:s | 8 RPE | Fast | 30s (h:m:s) |
| 3 | 30s h:m:s | 8 RPE | Fast | 30s (h:m:s) |
| 4 | 30s h:m:s | 8 RPE | Fast | 30s (h:m:s) |
| 5 | 30s h:m:s | 8 RPE | Fast | 30s (h:m:s) |