0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio
20:00-35:00 Cardio
35:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Thread the needle
Child’s Pose
Lying Glute Stretch
Inverted Toe Touches
Hip Openers
Specific Warm-up
3 Rounds
30 seconds on Machine (Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace)
30 seconds Rest
30 seconds Front Plank
30 seconds Rest
Cardio + Core
5 Rounds
1 minute Machine Calories
30 seconds Hollow Rocks, V-ups or Alt. V-ups
1:30 Rest
FOCUS:
8-9 RPE on Machine
Breathing and bracing under increased heart rate with the core work
EQUIPMENT CONSIDERATIONS:
If you need to share machines then start some people on rest while the others work
Endurance Prep
3 Rounds
3 Burpees
6 Air Squats
Endurance:
Every 2 minutes for 10 minutes
10 Burpees
15 Air Squats
FEEL:
Deep Burn
Legs on 🔥
GOAL:
Push hard each round and try to keep a consistent time of completion throughout
Interval conditioning is very good for improving your overall fitness