Group Fitness
Tuesday 3 March 2020Group Fitness
Wednesday 4 March 2020
COMPTRAIN MINDSET
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.”
Money has relative value. But time is an absolute.
If we want to make a “perishable donation”, give money.
If we want to make an everlasting impact, give time.
ACTIVATION
2-3 SETS
60 Single Unders
1 Minute Bike
2-3 SETS
30 Second Front Plank
FULLER CIRCLE
1500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1500 Meter Row
STIMULUS
GENERAL
- “Full Circle” is a benchmark workout last completed on April 18, 2018
- This longer chipper workout will likely take around 15-25 minutes to complete
STRATEGY
GENERAL
- This first half of this workout mirrors itself on the back half
- We can also aim to mirror out first half speed and break-up plan on the back half of the workout
MIDLINE
:30 Seconds Ring Body Saw
:30 Seconds Rest
:30 Seconds Hip Extension Hold
:30 Seconds Rest
STIMULUS
- Working the front side and back side of the body in this 10-minute midline piece
- We’ll alternate between 30 seconds of work and 30 seconds of rest
- With rest built in, try to work for as much of the 30 second windows as you can
- Let’s focus on controlling each of these movements as much as possible
- There is no score, as we’re simply aiming for completion
