BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout

Aran Island (Time)

(RX’d)

3 PERSON TEAM

300/240 cal Air Bike

5,000/4,000m Row

5,000/4,000m Ski (OR 4,000m Run OR 250 Burpees)

*All three working at the same time – switch as desired.

(Scale)

For Time

3 PERSON TEAM

180/140 cal Air Bike

3000/2400m Row

3000/2400m Ski (OR 2400m Run OR 150 Up Downs)

-All three working at the same time – switch as desired.

Target time: Sub 25:00

Time cap: 30:00

Strength/Accessory

Core Work (Checkmark)

4 sets:

10 Strict Toes to Bar (Or Strict Knee Raises)

-rest 30 seconds-

15 Kettlebell Side Bend (each side)

-rest 30 seconds-

1 min Face Up Chinese Plank

-rest 30 seconds-

:45 sec Crush Grip Overhead Dumbbell Hold (Moderate weight)

-Rest 2 minutes between rounds-

* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Strict Toes to Bar

Kettlebell Side Bend

Face Up Chinese Plank

Dumbbell Crush Grip Overhead Hold