Workout of the Week

Workout length:

15 minutes 40 seconds

Workout of the week: YORK BLUE

1) Spiral waves out with squats
2) Spiral waves in with squats
3) Sitting asynchro snakes
4) Sitting synchro snakes
5) One rope slams
6) Isometric lateral hold with side steps (switch sides every round)

INTERVAL protocol:
Work: 20 seconds
Rest: 20 seconds

REPEAT: 4 rounds

Workout length: 15 minutes 40 seconds

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”.

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