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14
03
2019

Fri 15/3 : Cardio Day – Canberra Gym

By Scotty 0

Everybody loves a good cardio day right??

Come on out and join us for this session, totally FREE

Workout of the Day

Warm Up (5-15 mins):
Easy 400m Jog as a group then

Get into groups of 3 and complete one round:

Partner 1:
5 x Burpees
10 x Step Ups
5 x Burpees
5 x Box Jumps
5 x Burpee Box Jumps

Partner 2:
2 mins of Assault Bike @ easy/ moderate pace

Partner 3:
2 x 30 sec on/ 30 sec off of Double Unders practice

Rotate until you have completed each station once

WOD (15-45 mins):
In teams of 3, complete 5 rounds of:
Partner 1: Run 400m
Partner 2: 10 Burpee Box Jumps + 15/12 cal Assault Bike or Row + 30 Double Unders
Partner 3: Rest

Change stations once everyone has completed the required work on their own station.

Scaling Options:
Run: Row 450/400m or Assault Bike 30/20 cals
Burpee Box Jump: Lower box, Burpee Step Up, kickback burpee, step down/ step up burpee
Assault Bike: Row 12/8 cals
Double Unders: Reduce to 20 or 15 reps, single skips (60 reps)

Cool Down (50-60 mins):
Slow stretching: Calves, Quads, Hamstrings, Glutes, Hips, Chest, Shoulders

author: Scotty

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