"Touchdown”
For Total Reps:
5 Minute Burpee Box Jumps (24"/20")
5 Minute Bike Calories
4 Minute 10-Meter Shuttle Runs
4 Minute Bike Calories
3 Minute Single Dumbbell Box Step-up (20")
3 Minute Bike Calories
2 Minute 10-Meter Double Dumbbell Farmers Carry
2 Minute Bike Calories
1 Minute Row Calories
1 Minute Bike Calories
Dumbbell: (50/35)
AEROBIC ENDURANCE
KG | (22.5/15)
AGE GROUP
13-15 & 55+ | (35/25)'s
KG | (15/11)
For Total Reps:
6 Minute Row Calories
6 Minute Bike Calories
5 Minute Burpee Box Jumps (24"/20")
5 Minute Bike Calories
4 Minute 10-Meter Shuttle Runs
4 Minute Bike Calories
3 Minute Single Leg Squats
3 Minute Bike Calories
2 Minute 10-Meter Handstand Walk Lengths
2 Minute Bike Calories
1 Minute Row Calories
1 Minute Bike Calories
Today we have a longer workout to improve our aerobic efficiency. This workout should be completed at a moderate effort. This teaches the body to process lactate build-up in the muscles, leading to a handful of health and performance benefits such as increased cardiovascular function, metabolic efficiency, improved endurance, and stamina for daily life and sport.
Score: Reps
Intended Intensity: RPE 5
Target Loading: Light-Moderate
Fitness Attribute Improved: Aerobic Endurance
Target Score: 360-560 Reps
Burpee Box Jumps: Note these are burpee box jumps, NOT burpee box jump overs. Ensure your knees and hips reach full extension at the top of the box. Step down from the top of the box. No rebounding.
Shuttle Runs: Every 10-meter segment = 1 shuttle run rep. At each turnaround, only one foot and one hand must touch the ground over the line.
DB Box Step-ups: Hold a single dumbbell on the shoulder as you step onto the box. Alternate legs every rep. Must reach full lockout/extension of the hips/knees at the top of the box. This should be a weight that you need a maximum of 1-2 breaks with throughout the 3:00.
DB Farmer's Carry: Choose a dumbbell weight that you can hold onto for at least 1:00 straight before putting them down. Every 10-meter segment = 1 rep. At each turnaround, only one foot must touch the ground over the line.
Full Hip and Knee Extension
Verify that athletes fully extend their hips and knees at the top of the box jump.
Incomplete extension may lead to inefficient power generation and can increase the risk of injury.
Aim to work at a moderate pace on the machines. This should feel like a pace you could hold for 30-60 minutes if we asked you to.
Work at the gym movements at a methodical pace. Each set should feel like a good challenge of work, but you should not feel depleted after any.
BIKE & ROW
Bike Erg
Ski
Treadmill/Runner
BURPEE BOX JUMPS
Reduce Box Height
Burpee Box Step-Ups
Burpees Only
Box Jumps Only
SHUTTLE RUNS
Run
Treadmill/Runner
Bike Erg
Ski
Burpees
SINGLE DUMBBELL BOX STEP-UPS
Reduce Loading/Box Height
Sub Kettlebell
Dumbbell Forward/Reverse Lunges
Empty Barbell Back Rack Step-Ups
Goblet Squats
Unweighted Box Step-ups
FARMER’S CARRY
Reduce Loading
Sub Kettlebells or Plates
2:00 Farmer’s Carry March in Place
2:00 Farmer’s Carry Hold
You can start a second group 5:00 behind, if there are not enough machines to support your class.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Dumbbell Box Step Ups
Farmers Carry Warm-Up
N/A
(21-27 minutes)
Practice Round
Break
Workout Q&A
(27-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Killer Core
4 Sets For Quality:
Minute 1: Max L-Sit Hold
Minute 2: 8 Barbell Rollouts
Minute 3: 12 Dumbbell Side Bends (Each Side)
Minute 4: Rest
MINDSET
Plato
"Bodily exercise, when compulsory, does no harm to the body; but knowledge which is acquired under compulsion obtains no hold on the mind."
Forced learning is ineffective; genuine understanding comes from a voluntary desire to learn.
