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Week 6
GBAGBT
Posts: 10 Member
Workout 1: 2k test
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: 30 minutes steady state
Workout 4: Lift (same as workout 2)
Workout 5: 3x3k at a 20. Split should be 2k + 10-15s
Workout 6: 7 minutes--> 2 min at a 22, 2 min at a 24, 2 min at a 26, 1 minute open rating.
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: 30 minutes steady state
Workout 4: Lift (same as workout 2)
Workout 5: 3x3k at a 20. Split should be 2k + 10-15s
Workout 6: 7 minutes--> 2 min at a 22, 2 min at a 24, 2 min at a 26, 1 minute open rating.
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