Burnout | Sophie #07
Sophie
•
6m 16s
SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Warmup Interval" to 4 minutes (this will be your 4 minute AMRAP)
-Set "Exercise Interval" to 1 minute
-Set "Rest Interval" to 0
-Set "Number of Sets" to 7 (these will be your 7 EMOMs)
-Set "Number of Cycles" to 1
Everything else can be set to 0. After you complete the 7 minute EMOM, take a 30 second break and then restart the timer over again for sets 2, 3 and 4
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WARM-UP:
3 rounds: 10 air squats, 10 good mornings, 10 step up 1/2 burpees
WORKOUT:
(4 times through: 4 minute AMRAP + 7 minute EMOM)
4 minute AMRAP:
40 high knees each side (= 80 total)
30 skaters
20 scissor squat jumps
10 1/2 burpees
THEN 7 minute EMOM:
1) 15 deadlift to thruster
2) 40 seesaw overhead press
3) 20 front squat
4) 15 deadlift to thruster
5) 20 narrow chest press
6) 20 pushups
7) 80 bicycle twists
*30 second break*
REPEAT 3 MORE TIMES FOR A TOTAL OF 4 ROUNDS
X FACTOR:
75 push ups
COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)
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SETTING THE TIMER (smart phone timer):
Set your cell phone timer to 25 minutes - you'll perform the ladder for 20 minutes, and then go right into the 5 minute AMRAP for the remaining 5 minutes. Take a small break then reset the timer for round 2.
_________________________________WARM-UP:
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Burnout | Sophie #05
SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 1 minute 30 seconds
-Set "Rest Interval" to 0 seconds
-... -
Burnout | Sophie #04
SETTING THE TIMER (smartphone timer):
Set your timer for 20 minutes for the first ladder. During core, set for two minutes. After a quick break, reset your timer for 20 minutes to complete the second ladder.
_________________________________WARM-UP:
3 rounds: 10 air squats, 10 push ups, 5 burp...
