Today we had a marathon workout-20 minute warmup, ~1.2hrs of high intensity training, 20 minutes of warmdown.
I led the first two parts and our newest member, Sylvia, led the yoga-style warmdown.
The workout consisted of three rounds of:
overhead weighted lunges (35lbs) 3 lenghts of the studio (~65ft),
hill climb on the stationary bike (level 15, min. 100 rpm)
overhead squats, 95 lbs
(failure on any station could be subbed with 40 box jumps (20″)
Scores were (should be) based on reps per station where the time limiting station was lunges. The fatigue hit quickly though and stations were long from round one. The average sprint on the bike was ~3.5 minutes! We were all so exhausted at the end of it all that nobody even thought about posting scores. Let’s just say that there were plenty of box jumps.
Finally, we worked a bit on the kipping pull up before departing. The focus was on opposing pendular motions pivoting around the hip and the shoulders. These motions result in forward-backward movements of the head and feet, respectively in opposite directions. Videos of the kip can be seen at the following links:
(Pay particular attention to Cil-the woman on the left in the second video)
More questions came from the other trainers in the gym. It’s clear how fun they think it looks as we shock and awe them with our intensity.