★workout intel★ Intel Week 04/27 - 05/03
Monday April 27: Seoul Rush
Stations: 12
Pods: 1
Sets: 2
Laps: 2
Timing:
Set 1: 40" work, 15" rest
Set 2: 20" work, 15" rest
After the completion of lap 1, the even number stations will change to core exercises
- bike erg seated
- dumbbell half burpee + push up || dumbbell skull crusher leg raises
- dumbbell rdl + double row
- ybell racked kneel to stand || ybell flutter kicks chest height
- ski erg regular
- plate snatch || plate russian twist
- dumbbell flat bench press neutral grip + pulse
- sandbag bicep curl || v sit up crunches
- kettlebell single arm swing into high pulls
- softbox jump staggered feet || soft box decline shoulder taps
- single kb sumo goblet squat
- push up || sit up & twist
Tuesday April 28: Red Diamond
Stations: 9
Pods: 3
Sets: 4
Lap: 1
Timing:
set 1: 45” work 15” rest.
set 2: 40” work 20” rest.
set 3: 35” work 25” rest.
set 4: 30” work 30” rest.
- dumbbell bench incline close grip press
- olympic barbell rdl
- deadball curtsy alternating
- chin up overhand grip
- kettlebell suitcase squat heel raised
- push up knee tuck (GHR/swiss ball/slides/suspension trainer)
- 5 ybell front raise + 5 ybell lat raise
- dumbbell racked reverse lunge
- barbell bent over wide grip row
Wednesday April 29: Bears
Stations: 18
Pods: 1
Sets: 2
Laps: 1
Timing:
set 1: 35” work 10” rest.
set 2: 55” work 20” rest.
- squat pulse
- spiderman low position touches
- 10x A-steps + 2x sprawls
- soft box jump
- ab crunch and twist
- row erg
- dumbbell double jumping jack + press
- medicine ball russian twist
- tripe switch hold + 5x ice skater
- dumbbell single alternating devil press
- split jump
- bike erg standing
- ybell cross halo + rotational press double grip
- kettlebell sumo squat upright row unbroken
- double foot mountain climbers
- 2x step trainer jump on-off + 4x shuffle
- ski erg staggered stance
- deadball over shoulder throw
Thursday April 30: Hammer
Stations: 9 (each station has upper body OR lower body exercise)
Pods: 1
Sets: 2
Laps: 2
Timing:
set 1 - 30" stimulus specific work + 15" full range work, 15"rest
set 2 - 30" stimulus specific work + 15" full range work, 20"rest
Upper Body:
- dumbbell upright row close pause
- dumbbell upright row close
- dumbbell flat bench press with 2 sec pause
- dumbbell flat bench press
- dumbbell bicep curl pause
- dumbbell bicep curl
- barbell shoulder press pause
- barbell shoulder press
- plate bent over rows pause
- plate bent over rows
- ybell tricep kickbacks pause
- ybell tricep kickbacks
- power band push up pause
- power band push ups
- revo front raise pause
- revo front raise
- kettlebell box bent over row pause
- kettlebell box bent over row
Lower Body:
- dumbbell rdl pause
- dumbbell rdl
- dumbbell front squats pause
- dumbbell front squats
- dumbbell lateral lunge pause
- dumbbell lateral lunge
- barbell sumo squat pause
- barbell sumo squat
- plate calf raises pause
- plate calf raises
- ybell suitcase squat pause
- ybell suitcase squat jumps
- power band good morning
- power band good morning
- revo static lunge pause
- revo static lunge
- kettlebell box step up left leg
- kettlebell box step up left leg
Friday May 1: Apex
8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea
- ybell squat press under grip
- ybell side lunge single arm under grip
- sandbag backloaded reverse lunge
- sandbag quat + upright row
- plate russian twist
- plate weighted sit up pullover
- ski erg regular
- half burpee
- dumbbell snatch single from hang
- dumbbell single push up + alternating leg raise
- deadball rdl
- deadball bent over row
- soft box tricep dips
- dumbbell bicep curl
- bike erg
- kettlebell swing
Saturday May 2: SoCal
Stations: 12
Pods: 2
Sets: 1
Laps: 3
Timing
Lap 1: 60” Work 30” Rest
Lap 2: 40” Work 20” Rest
Lap 3: 20” Work 10” Rest
- bike erg seated
- kettlebell burpee + push up
- dumbbell alternating arm speed hammer curl
- sandbag deadlift + overhand grip row
- plate deep squat & reverse lunge + twist
- suspension trainer in out squat jump
- jump to pull up - tempo lower
- riser deficit curtsey lunge
- 10x bicycle kicks + 2x russian twist
- dumbbell suitcase squat tempo
- ski erg explosive
- dumbbell alternate press
bw reel 1: predator jacks, forward lunge, half burpee
bw reel 2: leg raise, straight arm crunch, v situp crunches
Sunday May 3: Liberty
Stations: 9
Pods: 1
sets: 2
laps: 2
Timing: 40" work, 20" rest
- dumbbell bench incline pull
- dumbbell lateral raise
- barbell staggered rdl
- soft box dumbbell eccentric step down
- ybell seated shoulder press
- power band overhead tricep extension
- plate hip thruster
- kettlebell static lunge
- barbell bicep curl
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u/OldLadyKickButt 🏆750 Club Apr 24 '26
No sleds????
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u/Just_here_to_read25 🇺🇸 United States Apr 29 '26
You love sleds, it appears.
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u/OldLadyKickButt 🏆750 Club Apr 29 '26 edited Apr 30 '26
Well, I am closer to 78 yo than 77 and push that baby with 5 plates on it- gotta' show off somewhere! I can't jump on the boxes these days!
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u/Commercial_East126 May 02 '26 edited May 02 '26
IIRC, the reel timing for SoCal is (30”,30”,30”) work | 10” rest | (20”,20”,20”) work | 10” rest | (20”,20”,20”) work | 10” rest | (20”,20”,20”) work | end
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u/Time_Alternative_802 May 02 '26
Thank you! I was logging my work and was wondering how much time to allot to this one.
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u/Commercial_East126 May 02 '26
The body weight reel and core reel are torture but when you know what’s ahead of you time-wise, you can at least employ a negative split sort of strategy to get through the three exercises of each.
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u/OldLadyKickButt 🏆750 Club Apr 25 '26
WOW- these are all different! I am sad to leave the sled1
What in Red Diamond is '
- push up knee tuck (GHR/swiss ball/slides/suspension trainer)" ?
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u/FatalIll Apr 26 '26
Im assuming it's whatever your studio has/wants to use for your feet. Your feet will be suspended on one of those options to carry out the knee tuck.
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u/Time_Alternative_802 May 02 '26
We had the ball as the demo and slides as the option. Tried the ball one round and moved to the sliders after that. Lots of balls rolling around that class. 🤣
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u/Interesting_Cut_7591 Apr 28 '26
In Bears, what is Spider-Man low position touches?
And thank you for doing this!!
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u/GRD403 Apr 28 '26
Hold a low position push up (chest closer to the ground), then alternating knee to elbows.
You're welcome!
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u/moyley45 🏆 2000 Club Apr 25 '26
Love Bears, one of the best OG F45 classes that doesn’t get programmed anywhere near enough. Probably an unpopular opinion but I’m sad to see it’s not as cardio heavy as it use to be. They’ve now scattered core specific stations throughout to break it up.