Open Gym Workout 6: Engine

• Cat-Cow4 reps

• 90-90 Transitions4 reps

• Quadruped Hip Cars8 reps

• Bootstrapper4 reps

• Walkout Pushup4 reps

• Lateral Lunges8 reps

• High Knees10 m

• Butt Kickers10 m

First run is clean, second run is compromised. Goal is to exceed the pace of the first run despite leg discomfort. RPE 9 indicates 9 out of 10 effort for a 6-minute run, not a sprint

• Run6 phút

  6 minutes

  • Run6 phút · RPE 7

    Thay bằng: RowErg / SkiErg

• AMRAP

  8 minutes

  • KB Goblet Reverse Lunge20 reps

  • Dual KB Deadlift15 reps

  • Pushups20 reps

• Run

  6 minutes max distance

  • Runmax m · RPE 9

    Thay bằng: RowErg / SkiErg

30 second efforts are sprints; aim to maintain pace throughout. 60 second efforts allow for recovery but should not be relaxed. Treat 60 second efforts as work with sprint surges; strive to return to the same pace

• SkiErg1 phút · RPE 6

• SkiErg30s · RPE 9

30 second efforts are sprints; aim to maintain pace throughout. 60 second efforts allow for recovery but should not be relaxed. Treat 60 second efforts as work with sprint surges; strive to return to the same pace

• RowErg1 phút · RPE 6

  Thay bằng: SkiErg

• RowErg30s · RPE 9

  Thay bằng: SkiErg