BLK LBL Fitness Club – FITNESS / PERFORMANCE

Scarlet Knights (Time)

(RX’d)

3 Rounds

400m Run OR 40/32 calorie Row

20 Deficit Push Ups (4in/2in)

Target Time: 8:00-9:00

Time Cap: 12:00

Option 2: Recovery Workout (Checkmark)

Recovery Workout

45-60 Minute AMRAP (Zone 2 Pace)

Buy In: 4,000m Row

-Then-

In remaining time, AMRAP of:

1,000m Ski (or 60/48 calorie Air Bike)

30 Second Flutter Kick

100ft Farmers Carry (2×50/2×35)

Option 3: BLFC Racing – Hyrox (Time)

Warm-up:

AMRAP8

200m easy jog

5 Roll and Reach

5 Inchworm Push-ups

20m Farmer Carry (light)

10 Wall Ball Thrusters (light)

Core/Stability Accessory:

3 rounds for quality:

20m Sandbag or Double Dumbbell Front Rack Carry

12 Hanging Knee Raises (slow and controlled)

10 Double Dumbbell Push Press (moderate)

40-sec Side Plank/side

Pre-Workout:

100m Run (together)

8 Burpee Broad Jumps (shared)

100m Run (together)

8 Wall Balls (shared)

Workout:

Teams of 2:

800m Run (together)

80m Burpee Broad Jumps (shared)

800m Run (together)

160m Farmers Carry (shared)

800m Run (together)

80 Wall Balls (shared)

800m Run (together)