Core + Strength Cardio: 15 min Whole body AMRAP
Workout
Mechanical
No Themes Assigned
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Hip
Horizontal Loading
Goal: Strengthen the hip abductors and external rotators to create more stability in the hips and knees.
Hip 2
Horizontal Loading
Core Strength
Giant Set
x 2
ULT
Supine Leg Lift OH Ward
reps
10 per side
intensity
7
Tempo
controlled
reps
10 per side
intensity
7
Tempo
controlled
Activation for the intrinsic core musculature and shoulder girdle
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 10 per side | 7 RPE | Controlled |
| 2 | 10 per side | 7 RPE | Controlled |
ULT
Stability Prone W-Y
reps
15
load
light
Tempo
controlled
reps
15
load
light
Tempo
controlled
| Set | Reps | Load | Tempo |
|---|---|---|---|
| 1 | 15 | Light | Controlled |
| 2 | 15 | Light | Controlled |
Workout Blocks
AMRAP 15 min
Circuit
x 1
As many round as possible for 15min
UMT
Push Up to Rotation
reps
10
intensity
8
Tempo
controlled
Rest
reps
10
intensity
8
Tempo
controlled
Rest
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | 8 RPE | Controlled | (h:m:s) |
LLT
MB Squat to Press
reps
10
intensity
8
Tempo
controlled
reps
10
intensity
8
Tempo
controlled
A combination exercise that enhances full body endurance and/or power in the sagittal plane.
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 10 | 8 RPE | Controlled |
ULT
Mountain Climbers
reps
10 per side
intensity
8
Tempo
controlled
reps
10 per side
intensity
8
Tempo
controlled
An integrated stabilization and power type exercise that enhances core strength and improves lower body coordination in the prone position.
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 10 per side | 8 RPE | Controlled |
LMT
Band Transverse and Lateral Lunge with 1-Arm Row
reps
10
intensity
8
Tempo
controlled
reps
10
intensity
8
Tempo
controlled
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the transverse plane.
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 10 | 8 RPE | Controlled |
LMT
Reverse Paddle
reps
10 per side
intensity
8
Tempo
controlled
reps
10 per side
intensity
8
Tempo
controlled
A coordinative full body exercise that enhances movement across the body while in
in the sagittal plane.
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 10 per side | 8 RPE | Controlled |
LLT
Sled Pull
reps
2
intensity
8
Tempo
controlled
reps
2
intensity
8
Tempo
controlled
The sled is behind the body as you sprint forward dragging the speed or heavy sled
| Set | Reps | Intensity | Tempo |
|---|---|---|---|
| 1 | 2 | 8 RPE | Controlled |
Sled push pull