Massive fan of all this benching lately. Not a lot the air bike.
• Teaching Notes
Right this moment, we’re getting after a enjoyable max rep exercise that may construct muscular endurance and stamina with the deal with high quality type and mechanics whereas constructing high quality quantity. The way in which this exercise ought to circulation is that every athlete begins on a distinct station and rotates on the minute till they’ve hit all 3 stations after which the athletes all relaxation on the identical minute. In the event you change this to a 4 particular person workforce exercise you might circulation this in a waterfall style and have the particular person resting earlier than the Bench Press spot after which work into the exercise on a 1:00 Rotation.
metcon: “Wartortle”
5 rounds, 1 min per station, for max reps of:
Bench Press, 135/95 lbs
Deadlift, 225/155 lbs
Air Bike Calorie
Relaxation 1 min
Rotate instantly to the subsequent station each 1 min, the clock doesn’t cease or reset between stations.
Equipment:
3 rounds for high quality of:
12 Dumbbell Chest Flies, decide load
12 Dumbbell Hex Press, decide load
12 Ring Hamstring Curls
