WEEK 6 / DAY 5
The Championship - Bodyweight Burnout Benchmark
⏲ 35-45 min
WARM-UP
↻ 1 Set
No Rest
x12 Tin Soldiers
Alternating
x12 Hurdle Steps to Deep Squat
Alternating
x12 World's Greatest Lunge Stretch to Deep Squat to Overhead Mobility
Alternating
x12 Hamstring Scoops
Alternating
x12 Dynamic Quad Stretches
Alternating
x20 Hollow Body Rocks
7 ROUND LADDER CONDITIONING
⏲30:00
Round #1: x1:00 each exercise, x1:00 rest
Round #2: x0:45 each exercise, x0:45 rest
Round #3: x0:30 each exercise, x0:30 rest
Round #4: x0:15 each exercise, x0:15 rest
Round #5: x0:30 each exercise, x0:30 rest
Round #6: x0:45 each exercise, x0:45 rest
Round #7: x1:00 each exercise, x1:00 rest
Limit rest between exercises.
Jumping Jacks
As fast as possible
Plank Push-Up to Mountain Climbers
Perform 2 Plank Push-Ups and 4 Mountain Climbers
Reverse Lunge Knee Drives
Alternate or switch halfway through
Drop Squat to Burpee
Perform 2 Drop Squats and 1 Burpee
Fake Out Slams
To modify: use a non-bouncy medicine ball
leg burnout ladder
Round #1: x10 reps each leg, x1:00 rest
Round #2: x8 reps each leg, x1:00 rest
Round #3: x6 reps each leg, x1:00 rest
Round #4: x4 reps each leg, x1:00 rest
Round #5: x2 reps each leg, x1:00 rest
Round #6: x1 reps each leg
3 sec. pause at each level.
3-Level Split Squats Each Leg
Yeahhh, these made a comeback. Challenge yourself to use weights, resistance bands, or heavy household objects.
COOL DOWN
↻ 1 Set
x0:40 Rotating Child's Pose
x0:30 Thread the Needle Each Side
x0:30 Overhead Thoracic Spine Mobility
x0:30 Figure 4 Stretch Each Leg
x0:30 Laying Hip Stretch Each Leg
x0:30 Hamstring Floss Each Leg