HiiT (High Intensity Interval Training) Cadio Choice Day
Pick one of the following. Go as hard as possible.
Row 4 x 4 mins - 4 mins Rest between
Air Dyne 4 x 4 min - 4 mins Rest between
Run 4 x 4 mins - 4 mins Rest between
Stationary Cycle 4 x 4 mins - 4 mins Rest between
Box Steps 14" - 20" 4 x 4 mins - 4 mins Rest between
Single Skips or DU's 4 x 4 mins - 4 mins Rest between
Make sure you work as hard as possible on each 4 mins and earn your 4 min Rest.
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca