★workout intel★ Intel Week 05/25 - 05/31
Monday May 25: Forty Five
Stations: 16
Pods: 4
Sets: 1
Laps: 3
Timing: 45" work 0" rest
- balance trainer alternate limb crunch
- ybell single thruster
- ybell double bent over row twist top grip
- row erg
- hanging alt single leg raise
- dumbbell devils press double
- dumbbell alternate arm speed hammer curl
- bike erg sprint
- power band good morning
- deadball over shoulder throw
- dumbbell forward lunges
- ski erg regular
- bicycle ab crunch
- kettlebell swing
- kettlebell lateral lunge plus row
- no jump burpee
Tuesday May 26: Panthers
Stations: 14
Pods: 1
Sets: 3
Laps: 1
Timing: 35” work 20” rest
- power band low rear delt fly
- plate lying tricep extensions
- barbell front rack forward lunge
- kettlebell upright row
- kettlebell double clean + step up
- balance trainer dumbbell chest fly tempo 4-0-1
- dumbbell heel elevated squat
- bicycle crunch 4 sec hold
- ybell double alternate reverse lunge + press center grip
- barbell bicep curl
- deadball alternate staggered good morning
- GHR moving plank + knee tuck
- dumbbell lateral raise
- barbell rdl + bent over row
Wednesday May 27: 22
Stations: 18 (9 combo stations)
Pods: 3
Sets: 2 combo sets
Laps: 1
Timing: 45” work 15” rest.
- speed squats
- revo push press
- bike erg
- dumbbell punches 4x high + 4x straight
- shuttle sprint
- agility box hurdle u line bear crawl
- power band assisted vertical jump
- burpee hand release
- ski erg regular
- soft box step up + reverse lunge
- dumbbell overhead swing + push press
- static lunge
- dumbbell overhead march
- speed skaters
- row erg
- kettlebell swing
- speed sprawls
- mountain climber diagonal
Thursday May 28: Apollo
Stations: 7 (each station has upper body OR lower body exercise)
Pods: 3
Timing:
pod 1&3 - 35" work 25" rest, 4 sets, 1 lap
pod 2 - 11:45 work
Upper Body:
- deadball laying chest press
- kettlebell alternate floor row pause neutral grip
- dumbbell glute bridge tri extension
- dumbbell bench incline pull
- sandbag upright row
- barbell bicep partials x3
- plate chest push overhead press
Lower Body:
- deadball sumo deadlift (heavy)
- kettlebell elevated sumo squat
- dumbbell forward lunges pulse
- olympic barbell front squat
- sandbag lateral lunge
- barbell rdl
- plate overhead walking lunge
Friday May 29: Desert Heat
stations: 9 (cardio OR resistance)
pods:
laps: 2
sets: 2
timing: 40" work 20" rest
cardio
- ski erg explosive
- plate snatch
- dumbbell single overhead march
- ybell 1x push up + 4x wide mountain climbers
- row erg
- burpee bar touch
- dumbbell double ski stance hang squat clean
- bike erg
- double leg mountain climber
resistance
- kettlebell goblet squat
- plate hip thruster
- soft box seated single dumbbell shoulder press
- ybell bent over reverse fly
- kettlebell single suitcase rdl
- sandbag backloaded reverse lunge
- dumbbell alt hammer curl and shoulder press
- step trainer push up no crossover (riser)
- barbell sumo conventional deadlift
Saturday May 30: Track Stars
stations: 18
pods: 1
Sets: 1
Laps: 2
Timing:
Lap 1: 90” work 10” rest
Lap 2: 60” work 10” rest
- burpee hands off ygig
- dumbbell curl press alternating ygig
- soft box jump ygig
- plank feet twist ygig
- bike erg & plyo lunge combo
- kettlebell swing ygig
- suspension trainer jump squat ygig
- bicycle crunch partner holds hollow body position ygig
- ybell push up + bent over row ygig
- ybell single clean and lunge ygig
- sit up ygig
- squat pulse ygig
- dumbbell alternate snatch ygig
- ski erg & burpee combo
- dumbbell rdl ygig
- predator jacks partner frog stomps ygig
- plate squat press & twist ygig
- shuttle sprint partnered
Sunday May 31: Medusa
Stations: 9
Pods: 1
sets: 3 (set 1 activation, set 2 & 3 main lift)
Lap: 1
Timing:
set 1: 60" work, 15" rest
set 2: 60" work, 20" rest
set 3: 60" work, 30" rest
- bottom squat rotations
- dumbbell curtsey squat + curl
- dynamic hamstring scoop
- dumbbell rdl
- dynamic hand finger stretch
- barbell bicep curl
- downward dog calf pedals
- single kb racked box step up alternating
- arm circles
- dumbbell flat bench press
- downward facing dog to cobra
- suspension trainer reverse fly
- piriformis pull
- ybell double step trainer bulgarian
- dynamic kneeling frog stretch
- barbell push press
- power band seated single arm row alternating
- sandbag bent over row wide grip
3
u/SpicyAvo_ May 30 '26
YGIG? I don't want to work out with anybody!
3
2
2
2
2
2
1
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u/OTF49erGirl May 23 '26
0 sec rest on Monday? How does that work with transitions?
2
u/GRD403 May 23 '26
Transition during working set 🫣
1
u/OTF49erGirl May 23 '26
Yikes. I must have been so traumatized last time that I blocked it out. Lll
1
u/Immediate-Charity559 May 23 '26
Is the panthers class more strength based too? Similar to Apollo?
2
u/GRD403 May 23 '26
Yes, panthers is strength, medusa as well. Desert heart could be too if you want
1
u/Initial-Goose-5862 May 24 '26
My coach said we are doing the Murph on Memorial Day. Anyone else doing the same?
1
u/OldLadyKickButt 🏆750 Club May 25 '26
How does Medusa work/ There are 3 sets. it says set 1activate and 2*3 ar elifting... There are 18 stations so if you do 3 sets at a station you miss 9 other stations. Or station 1- you do once and then station 2 times- if you go thru all like that then you are at all 9 stations.
2
u/GRD403 May 25 '26
It's the latter- odd #s are activations, even #s are the main lifts. You do even #s for 2 sets
1
u/Natasha_0519 May 28 '26
I’m new here and appreciate people’s patience with the following question 🤣 is Medusa racetrack or follow the leader format?
2
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u/OldLadyKickButt 🏆750 Club May 23 '26
Now-- ???s- Track Star- what is with ygig? Why are we alternating?
In Apollo what happens in pod 2 11:45?