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Week 5
GBAGBT
Posts: 10 Member
Workout 1: 30 minute steady state
Workout 2: Lift--> AMRAP (as many reps as possible) in 5 minutes (should be between 70-120 reps, then 3-4 sets of 6-15 reps (heavy)-->pick 2-3 exercises plus core-->deadlift, pulldowns, box jumps, jumpies (with dumbbells in each hand), leg press, shoulder press, bench press, bicep curls, tricep extensions, any other lifts you particularly like (focus on legs, back and shoulders)
Workout 3: 2 rounds of (200 meters @ 2k rating, but -5 sec 2k split, rest 1 minute, then 500 meters @ 2k rating but -5 sec 2k split, rest 2 minutes, then 1000 meters @ 2k rating and 2k split)
Workout 4: Lift (same as workout 2)
Workout 5: 30 minute steady state, throw in some 10s at 2k rate and split
Workout 6: rest--> 2k test will be the first workout of week 6.
Workout 2: Lift--> AMRAP (as many reps as possible) in 5 minutes (should be between 70-120 reps, then 3-4 sets of 6-15 reps (heavy)-->pick 2-3 exercises plus core-->deadlift, pulldowns, box jumps, jumpies (with dumbbells in each hand), leg press, shoulder press, bench press, bicep curls, tricep extensions, any other lifts you particularly like (focus on legs, back and shoulders)
Workout 3: 2 rounds of (200 meters @ 2k rating, but -5 sec 2k split, rest 1 minute, then 500 meters @ 2k rating but -5 sec 2k split, rest 2 minutes, then 1000 meters @ 2k rating and 2k split)
Workout 4: Lift (same as workout 2)
Workout 5: 30 minute steady state, throw in some 10s at 2k rate and split
Workout 6: rest--> 2k test will be the first workout of week 6.
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Replies
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Ok my friends this workout three beats you to hell with a stop sign and then runs over you with a bulldozer and hot tar good luck to those who attempt it0
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