Workout: Intervals, P/E

Workout: Airdyne Intervals

5 min Airdyne @ easy pace

5 min progressing up to hard last min

Then:

3x20 Squat

3x10 Jump Sq

2x5 Tuck Jump

2x15m Lunge

2x15m Bear Crawl

Then:

10/50 - 5 rounds (rest is equal to or > 250 watts)

4 min active recovery

20/40 - 4 rounds (rest is equal to or >200 watts)

3 min active recovery

30/30 - 3 rounds (rest is equal to or >150 watts)

2 min active recovery

40/20 - 2 rounds (rest is equal to or >100 watts)

1 min active recovery

50/10 - 2 rounds (rest is equal to or >50 watts)

Then:

Cooldown

Notes:

*Rest builds by 1 min/round (1-4 min)

Antonio:

10/50 = 129 cal

20/40 = 91 cal

30/30 = 69 cal

40/20 = 50 cal

50/10 = 47 cal

Workout: Big Variant 55

10 min Airdyne @ easy pace

Then:

3x10 Squat

3x5 Goblet Sq

3x10 KBS

Then:

Work up to DL 1RM

Then:

DL @ 225# +

Pull-ups +

Ring Push-ups

10-1 reps of each

Then:

Cooldown

Ryan:

DL: 385# (PR by 1o#) at body weight of 184#

Big 55: 11:26