BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Alliant Energy (8 Rounds for time)

(RX’d)

Every 2:00 (8 sets)

50 Double Unders

10 Line Facing Burpees

Target TIme each set: 1:10-1:20

Time Cap each set: 1:30

Workout Option 2

Machine Workout (Distance)

Machine Workout

30 Min at Zone 2 (or RPE3)

-Rest 2 Min-

6 Sets

15 Sec at RPE9-10

5 Sec Gradual Slowing

*Rest 90 seconds between sets.

Workout Option 3

BLFC Racing (Hyrox) (Time)

Warm-up:

AMRAP 10:

200m Jog OR (Sled Push + Sled Pull)

10 Alternating Samson Lunges (reach overhead, open hips)

5 Inchworm Push-ups

10 Air Squats

200m Jog OR (Sled Push + Sled Pull)

*Athletes should partner up with one partner starting on the run and the other on the sled. Sled weight should be light/moderate.

Accessory:

3 Sets:

25m Sled Push

25m Sled Pull

* Alternate sets with a partner. Sled weight should start moderate and increase each set to a heavy load.

Pre-Workout:

100m Run

5 Burpee Broad Jumps

5 DB Thrusters

5 Burpees Over DB

Workout:

For Time:

800m Run

40 Burpee Broad Jumps

600m Run

30 DB Thrusters (35/25)

400m Run

20 Burpee Lateral Over DB

200m Sprint