top of page
Search
  • Writer's pictureJohn Fadel

Wednesday Cardio core

8 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. Sleds push pull

  2. fire hydrants

  3. Handstand Walks (16ft) option: Handstand work against wall

  4. Wall ball hamstring curls

  5. Rig chin up holds

  6. balance trainer Alt push ups

  7. Bench Hops

  8. In/out plate banded jumps


Core Burnout

Plate abs workout

30:10 -9min

Lap1 2 sets

Lap2-3 1 set each

  1. Plate sit up to oblique twist

  2. Plate suit case crunches

  3. Plate Leg raises

  4. Plate toe touches




94 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