October 25th

Today I am working on two separate 30 min time blocks. The first block is intended to hit my aerobic (cardiovascular) threshold and the second block is meant to exhaust my anaerobic (muscular) threshold. Admittedly, these workouts might last a little longer or a little shorter than the 30 min allotted time slot but that is ok. Focus on form and push yourself!!

7:30am

30 Min Block #1

 (aerobic)

Row Machine: 4 Rounds

Beginners = 250M

Intermediate = 500M

Expert = 1000M

Core: 4 Rounds

Beginner = Strict Sit-ups 10 reps

Intermediate = V-ups 12 reps

Expert = Ab Wheel 15 reps

Pullups: 4 Rounds

Beginners = Assisted 6 reps

Intermediate = Strict 8 reps

Expert = Strict 10 reps

3:00pm
30 Min Block #2
(anaerobic)
Circuit 1
Hang Power Cleans: 5 Rounds
Beginners = Dumbbells 8 reps
Intermediate = Barbell or Sandbag 8 reps
Expert = Barbell 6 reps

Dumbbell Row: 5 Rounds
Beginner = 12 reps at lighter weight (focus on form)
Intermediate = 10 reps at medium weight (focus on form)
Expert = 8 reps

Pikes: 5 Rounds
Beginner: Plank 30 seconds
Intermediate: TRX Pike 8 reps
Expert: Stability Ball 15 reps

Circuit 2: 3 Rounds
Dumbbell Reverse Fly
Beginner: 8 reps
Intermediate = 10 reps
Expert = 12 reps