BLK LBL Fitness Club – FITNESS / PERFORMANCE

Workout Option 1

Croke Park (8 Rounds for time)

(RX’d)

Every 2:00 (8 sets)

15/12 Calorie Air Bike

25ft Handstand Walk (Or 2 Wall Walks)

(Scale)

Every 2:00 (8 sets)

10/8 Calorie Air Bike

25ft Bear Crawl (Or 2 Wall Walks, half way)

Target time each set: Sub 1:10

Time cap each set: 90 seconds

Workout Option 2

Recovery Workout (Checkmark)

45 Minute Row @Zone 2 Pace

*Every 6 minutes stop and do a 20 second Chin Over Bar Hold + 30 second Wall Facing Handstand Hold + 40 second Wall Sit Hold
Supinated Chin Over Bar Hold – doesn’t have to be supinated grip.

Wall Facing Handstand Shoulder Taps – don’t do shoulder taps.

Wall Sit

Zone 2 Video Summary

How to Calculate Zone 2

Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)

Zone 2 Range:

Minimum = RHR + .5(HRR)

Maximum = RHR + .75(HRR)

EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)

RHR = 220 – 30 – 60 = 130

Zone 2 Range

Minimum = 60 +.5(130) = 60+65 = 125

Maximum = 60 +.75(130) = 60+97.5 = 157.5

Zone 2 Range = 125 bpm to 157.5 bpm