BLK LBL Fitness Club – FITNESS / PERFORMANCE

Pittodrie (Time)

(RX’d)

4 Rounds

20/16 Calorie Ski (or Row)

15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)

Target Time: 8:00-10:00

Time Cap: 15:00

Option 2: Recovery Workout (Checkmark)

Recovery Workout

60 Min (Zone 2 Pace)

Buy In: 4,000-5,000m Run

AMRAP in remaining time:

1,000m Row

100ft Dual Kettlebell Overhead Carry (2×35/26)

2,000m Bike Erg (or 60/48 cal Air Bike)

30 Sec Supinated Passive Hang

Option 3: BLFC Racing (3 Rounds for reps)

Warm-up:

2 Rounds

200m Jog or Row (switch in second round)

5 Dynamic Squat Stretches

10 Deadbugs

10 Glute Bridges

5 Inchworms

5 Ring Rows

Skill: Take 10 minutes to review Sled Pull form and build up to workout weight

Pre-Workout:

200m Row

6 Wall Balls

200m Run

6 Burpee to Plate

(Gradually increase intensity to workout pace)

Workout:

Teams of 2

Partner 1 performs a 400m Run while Partner 2 accumulates Wall Balls

Switch

Repeat for 2 rounds

(10 minute cap)

At 12:00

Partner 1 performs a 500m Row while Partner 2 accumulates Burpee to Plate

Switch

Repeat for 2 rounds

(22:00 cap)

At 24:00

Partner 1 performs a 400m Run while Partner 2 accumulates Sled Push

Switch

Repeat for 2 Rounds

Score: Total reps of the second movement (Wall Balls + Burpees + Sled Push). For the sled push, every 20m = 1 rep.