50CAL - Trial Workout - ACCESS

WEEK 3: Day 2

WORKOUT: 50CAL

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WARM UP: Full Body 2

  • High Knees - 20
  • Butt Kicks - 20
  • Lateral Lunge - 5/side
  • Overhead Lunge w/ Calf Stretch - 5/side
  • Lunge w/ Chest Opener - 5 x 3sec/side
  • Prone Row - 5
  • Reverse Shrug to Toe Touch - 5
  • Shoulder Dislocates - 15

 

BUY IN:

  • Run - 800m

 

RESISTANCE CIRCUIT:

Circuit A - 2 Rounds

  • Bike - 50kcal
  • Goblet Squat - 50
  • Row - 50kcal
  • Walking Lunge - 50
  • Ski - 50kcal

 

REST: 2min

 

Circuit B - 2 Rounds

  • Bike - 50kcal
  • Step Up - 50
  • Row - 50kcal
  • Reverse Lunge - 50
  • Ski - 50kcal

 

BUY OUT:

  • Run - 800m

 

You can split the endurance run into a different workout

 

ENDURANCE:

  • Easy Pace Run (60-70% HR) - 30min

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