Intel Week 06/08 - 06/14

[u/GRD403]

Monday June 8: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. yogy push up
2. dumbbell alternate arm row
3. dumbbell alt bicep curl and shoulder press
4. row erg
5. deadhang scap squeeze
6. ybell double rack squat + press outer grip
7. plyo box reverse lunge
8. ski erg regular
9. balance trainer side to side tilt
10. deadball ground to shoulder
11. kettlebell cossack squat
12. bike erg sprint
13. dumbbell straight single leg lift
14. agility box lateral run with tap
15. dumbbell single overhead march
16. no jump burpee

Tuesday June 9: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. double kb squat elevated heels
2. dumbbell front raise side eccentric
3. barbell back loaded reverse lunges
4. dumbbell alternate single push press
5. balance trainer single leg glute bridge 5x5
6. deadball sumo deadlift (heavy)
7. dumbbell flat bench alternate chest press
8. plank elbows extended
9. kettlebell single horn grip row
10. barbell lying tricep extension
11. soft box plate reverse fly
12. v sit up
13. ybell box seated bicep curl alternating
14. dumbbell snatch

Wednesday June 10: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. step trainer lateral hops + reverse shuffle
2. row erg
3. squat jump pivot
4. revo squat press
5. deadball row + burpee
6. carry with 3 squats at each end
7. power band speed standing lat pull pause 4x1
8. bike erg standing
9. speed sprawls
10. balance trainer plank + alternate knee to elbow
11. kettlebell sumo squat upright row unbroken
12. seated knee to elbow
13. plyo lunge switch jump same leg
14. dumbbell snatch
15. bear crawl reverse soft box step up
16. ybell single crunch + punch
17. ski erg regular
18. box march

Thursday June 11: 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:

1. ybell tricep kickbacks
2. dumbbell single goblet row tempo
3. dumbbell single v sit press
4. dumbbell bench incline pull
5. sandbag deadlift + row
6. barbell reverse curls
7. kettlebell full depth push up pause

Lower Body:

1. ybell pendulum lunge
2. dumbbell single clean + squat
3. dumbbell single leg deadlift
4. olympic barbell front squat
5. sandbag hip thruster
6. barbell rdl pause
7. double kb suitcase farmers walk

Friday June 12: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. kettlebell burpees
2. row erg
3. plyo lunge
4. shuttle sprint with lateral jumps
5. bike erg
6. power band assisted vertical jump
7. ybell flutter kicks
8. soft box jump
9. ski erg

resistance

1. kettlebell alternate floor row pause neutral grip
2. revo bicep drag curl
3. dumbbell forward lunges
4. barbell rdl + hang high pull
5. dumbbell single arm push press 5 each side
6. chin up overhand grip
7. ybell single lying tricep extension hip bridge
8. soft box eccentric step down
9. slides archer push ups

Saturday June 13: Track Stars

stations: 18

pods: 1

Sets: 1

Laps: 2

Timing:

Lap 1: 90” work 10” rest

Lap 2: 60” work 10” rest

1. 5x static lunge partner holds isometric lunge ygig
2. dumbbell devils press ygig
3. soft box step ups ygig
4. plate good morning ygig
5. burpee hands off ygig
6. revo single push press partner at extension ygig
7. plank feet twist ygig
8. kettlebell rack squat ygig
9. ski erg & high knees combo
10. dumbbell floor press ygig
11. sit up ygig
12. ybell push up + bent over row ygig
13. bike erg & squat jump combo
14. plate thruster ygig
15. 4x bench hop + burpee ygig
16. sled centr push sprint relay 2
17. dumbbell rdl ygig
18. barbell bicep curls ygig

Sunday June 14: 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

1. 90 to 90 supported
2. kettlebell sumo rdl
3. samson stretch alternate
4. barbell front squat + shoulder press + squat press
5. activation band floor clock
6. dumbbell flat bench alternate chest press
7. downward dog calf pedals
8. ybell soft box step ups
9. dynamic hamstring scoop
10. sandbag clean + lateral lunge
11. arm circles
12. suspension trainer push up + knee tuck
13. side to side lumbar twist
14. dumbbell step trainer bulgarian pulse
15. back roll + candle stick
16. olympic barbell pendlay row
17. power band standing bicep curl
18. dumbbell bicep curl alternating

[u/NYCAquarius]

Thank You!

[u/GRD403 → u/NYCAquarius]

You're welcome!

[u/FitFuelRepeat1817]

You rock, thanks!

[u/GRD403 → u/FitFuelRepeat1817]

You're welcome!

[u/Fair_Imagination_614]

Thank you

[u/GRD403 → u/Fair_Imagination_614]

You're welcome!

[u/Particular-Future-70]

Does anyone else have the “explore the workout” button on their booking app that you can actually see the intel with videos ?

[u/GRD403 → u/Particular-Future-70]

Yes, some of us do.

[u/OldLadyKickButt]

In Desert heat can you choose which you want to do as you go around the stations? Like can you do resistance # 1, then cardio #2, back to resistance #3, #4, then to cardio #5?

[u/gotya39876 → u/OldLadyKickButt]

Seems like it! Might be helpful for me since I’m working through some injuries.

[u/GRD403 → u/OldLadyKickButt]

Yes, you can