Workout of the Week
Workout length:
Exercises:
1. Sitting double waves
2. Lateral slams w/ one rope (each round switch hands)
3. Spiral waves (each round switch direction in / out)
4. Lateral squat walks
5. Bear crawl
REPS INTERVAL protocol:
Work: 15 reps each exercise
Rest: 25 seconds
Repeat: 4 rounds
Intensity:
BEGINNER ( BURN) – focusing on foundational moves and learning correct technique, executing simple training protocols. The aim is not to hit the highest intensity levels but understand technique and prepare body for advanced training protocols and exercises with conditions applied. These BLUE training protocols are suitable for all beginners who are able to pass “60 second rule”.
