top of page
  • Writer's pictureJohn Fadel

Wednesday cardio core

9 stations each

3 people Per station

3 sets 2 laps around each station

Timer 1 - under cardio

40:10 -maintainable pace

30:15 - push pace

20:20 - all out

  1. rope climbs only to 10-15ft/option prone to standing climb/inverted ring rows. If you have knee sleeves use them for your shins (do not go to top of rope)

  2. Slam ball cross body slams

  3. balance trainer burpees

  4. Push up Renegade rows

  5. DB low squat swings

  6. Swiss ball pass -feet to hands laying on back.

  7. rig L sits/ knee tuck hold

  8. KB clean to pendulum lunge

  9. plate around the world to squat




66 views0 comments

Recent Posts

See All

1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb

3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno

HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets