This workout is a Base Fitness workout. Essentially not targeted towards any specific goal, just covering the foundation whether you’re involved in sport or not. I wrote this workout to just to be a good total body crusher. The ladder format is great for introducing people of all levels to a high volume effort. Very little weight can end up exhausting you after you’ve done 100 reps. Also, after so many reps, form is key to maintain, emphasizing why low weight is recommended. The main effort should last roughly 20 minutes, athletes whom do not complete the effort in that time will be cut off to continue the rest of class. This workout is ended of with a short Tabata style core push with all FIRE (flexion, isometric, rotation, extension) included. To round it out and make sure everything is covered, two rounds of hamstring hell for hamstring endurance will be the cool down.
Warm Up: 5 Minutes Each
Across Room Mobility
Foam Roll
20 Minutes: Time Capped Ladder
20x Descending x2 rep Goblet Squats
2x Ascending x2 rep Kettlebell Swings
2x Sandbag Get Ups (in between each goblet/swing)
10 Minutes: Every Minute On The Minute
Atomic Manmakers (burpees with dumbbells plus rows)
4 Rounds: Tabata (20 on, 10 rest)
Sit Ups
Supine Rope Climber
Plank
Superman Hold
2 Rounds:
25x Hamstring Hell (Bridge & Donkey)
