MOVE Linear Quickness + Accel/Decel Tabata Superset
HISS
Superset
x 4
ULT
MOVE Quickfeet – Alt. Line Over & Back
time
20 sec.
intensity
10
Tempo
explosive
Rest
10 sec.
time
20 sec.
intensity
10
Tempo
explosive
Rest
10 sec.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 sec. h:m:s | 10 RPE | Explosive | 10 sec. (h:m:s) |
| 2 | 20 sec. h:m:s | 10 RPE | Explosive | 10 sec. (h:m:s) |
| 3 | 20 sec. h:m:s | 10 RPE | Explosive | 10 sec. (h:m:s) |
| 4 | 20 sec. h:m:s | 10 RPE | Explosive | 10 sec. (h:m:s) |
ULT
MOVE Run to Back Pedal
time
20 sec.
intensity
10
Tempo
explosive
Rest
10 sec.
time
20 sec.
intensity
10
Tempo
explosive
Rest
10 sec.
Accelerate. Decelerate. Breakdown and stay low.
| Set | Time | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 20 sec. h:m:s | 10 RPE | Explosive | 10 sec. (h:m:s) |
| 2 | 20 sec. h:m:s | 10 RPE | Explosive | 10 sec. (h:m:s) |
| 3 | 20 sec. h:m:s | 10 RPE | Explosive | 10 sec. (h:m:s) |
| 4 | 20 sec. h:m:s | 10 RPE | Explosive | 10 sec. (h:m:s) |