After a proper warmup, perform in a circuit fashion, one exercise after another with minimal rest. The goalmof this workout is to elevate the heart rate to just below breathy….a rate of perceived exersion of 7 out of 10. Regress exercises if you feel like the RPE is above this.
Becky: WBI SISS w / MB
SISS
Circuit
x 3
LMT
1.5 MB Halo
time
60s
load
light
Tempo
controlled
Rest
20s
time
60s
load
light
Tempo
controlled
Rest
20s
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | Light | Controlled | 20s (h:m:s) |
| 2 | 60s h:m:s | Light | Controlled | 20s (h:m:s) |
| 3 | 60s h:m:s | Light | Controlled | 20s (h:m:s) |
Alternate Sides
ULT
[J] – Fundamental Get Up
time
60s
Tempo
controlled
Rest
20s
time
60s
Tempo
controlled
Rest
20s
Perform as smooth as possible.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 60s h:m:s | Controlled | 20s (h:m:s) |
| 2 | 60s h:m:s | Controlled | 20s (h:m:s) |
| 3 | 60s h:m:s | Controlled | 20s (h:m:s) |
LLT
MB Half Kneeling OH Deadlift
reps
60s
load
light
Tempo
controlled
Rest
20s
reps
60s
load
light
Tempo
controlled
Rest
20s
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s | Light | Controlled | 20s (h:m:s) |
| 2 | 60s | Light | Controlled | 20s (h:m:s) |
| 3 | 60s | Light | Controlled | 20s (h:m:s) |
UMT
World’s Greatest Stretch
time
60s
Tempo
controlled
Rest
20s
time
60s
Tempo
controlled
Rest
20s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 60s h:m:s | Controlled | 20s (h:m:s) |
| 2 | 60s h:m:s | Controlled | 20s (h:m:s) |
| 3 | 60s h:m:s | Controlled | 20s (h:m:s) |
LMT
MB Loaded T-Lunge
time
60s
load
light
Tempo
controlled
Rest
20s
time
60s
load
light
Tempo
controlled
Rest
20s
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | Light | Controlled | 20s (h:m:s) |
| 2 | 60s h:m:s | Light | Controlled | 20s (h:m:s) |
| 3 | 60s h:m:s | Light | Controlled | 20s (h:m:s) |
UMT
“Z” Get Up
time
60s
Tempo
controlled
Rest
20s
time
60s
Tempo
controlled
Rest
20s
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 60s h:m:s | Controlled | 20s (h:m:s) |
| 2 | 60s h:m:s | Controlled | 20s (h:m:s) |
| 3 | 60s h:m:s | Controlled | 20s (h:m:s) |
Alternate Sides
LLT
MB Squat to Press
time
60s
load
light
Tempo
controlled
Rest
20s
time
60s
load
light
Tempo
controlled
Rest
20s
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
| Set | Time | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 60s h:m:s | Light | Controlled | 20s (h:m:s) |
| 2 | 60s h:m:s | Light | Controlled | 20s (h:m:s) |
| 3 | 60s h:m:s | Light | Controlled | 20s (h:m:s) |