Every 1 min for 25 mins, alternating between:
25 Slam Balls, 30/20 lbs
15/12 Bike Calories
12 Alternating Single Dumbbell Box Step-ups, 50/35 lbs
10 GHD Sit-ups
Rest 1 min
Athletes may start at different stations if needed
MODIFICATIONS
SLAM BALL
-Kettlebell Swings
-Slam Ball Deadlift
-Empty Barbell Good Morning
BIKE
Reduce Calories
SINGLE DUMBBELL BOX STEP UPS
Reduce Weight/Height/Reps
GHD Sit-Up
Reduce Reps = 20, 15, 12 – be cautious and err on less reps as athletes are reintroduced to this potent movement
Reduce Range of Motion = Parallel or 1/4 Range (slight lean back)
Substitute the Movement = Overhead Medball Abmat Sit-Up (a fine choice)
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