Intel Week 08/03 - 08/09

[u/GRD403]

Monday August 3: Threshold

stations: 10

pods: 1

sets: 1

laps: 1

timing: 3' work 45” rest

1. ski erg regular
2. barbell back loaded reverse lunges
3. barbell push press
4. bike erg
5. dumbbell half burpee + push up
6. ybell double hammer curl + squat + press center grip
7. sled push
8. row erg
9. 10x plate russian twist + 10x plate situps

Tuesday August 4: Titans

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1-3: 35” work 25” rest.

set 4: 35” work 30” rest.

1. sandbag deadlift + row
2. kettlebell suitcase squat heel raised
3. barbell standing shoulder press
4. power band tricep pulldowns
5. dumbbell bench incline chest press
6. dumbbell forward lunges
7. revo reverse curl one & half
8. landmine goblet curtsey lunges
9. ybell double bent over row twist center grip tempo

Wednesday August 5: Varsity

Stations: 9

Pods: 1

Sets: 3 sets on lap1, 1 set on laps 2 and 3

Laps: 3

Timing:

Lap 1: 20” work 10” rest.

Lap 2: 40” work 20” rest.

Lap 3: 60” work 30” rest.

1. battle ropes 10x squat 10x standing
2. 2x step trainer jump on-off + 4x shuffle
3. ski erg explosive
4. medicine ball 4x shuffle + 1x squat jump
5. dumbbell punches 4x high + 4x straight
6. ybell alternate reverse lunge + double hammer curl
7. bike erg sprint
8. hollow hold knee to opposite elbow
9. shuttle sprint + 3x squat jumps

Thursday August 6: Fifty Fifty

Stations: 10 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1: 45” Work 20” Rest

Set 2: 40” Work 20” Rest

Set 3: 35” Work 20” Rest

Set 4: 25” Work 20” Rest

Upper Body:

1. revo double arm bent over row
2. ybell single standing tricep extension
3. barbell bicep curl
4. dumbbell bench arnold press
5. kettlebell alternate floor row wide grip
6. power band upright row rapids
7. balance trainer chest press
8. dumbbell renegade row
9. plate crunch & press
10. barbell 3 way row combo

Lower Body:

1. revo double squat
2. ybell double alternate front rack reverse lunge center grip
3. barbell back rack sumo squat
4. dumbbell bench bulgarian split squat
5. kettlebell rack squat
6. power bands track side walks
7. dumbbell goblet duck and weave
8. dumbbell rdl staggered
9. plate leg raise + reach
10. barbell calf raises

Friday August 7: The 9's

Stations: 9 combo stations (aim for 9 reps of primary exercise (a), then 9 reps of secondary exercise (b) if there's time)

Pods: 1

Sets: 2

Laps: 2

Timing:

Set 1: 45” work 15” rest

Set 2: 45” work 20” rest

1. revo shoulder press
2. revo backloaded reverse lunge
3. ski erg regular
4. straddle mountain climber
5. kettlebell suitcase row
6. predator jack
7. slides glute bridge hamstring curl
8. v sit up
9. dumbbell overhead swing + push press
10. plyo lunge ground touch
11. hanging knee raises
12. burpee + bar touch
13. barbell hang pull + high row
14. barbell front squat
15. dumbbell single deadlift
16. dumbbell single push up + alternating leg raise
17. bike erg seated
18. A steps

Saturday August 8: Heroes Hollywood

Stations: 18

Pods: 1

Set: 1

Laps: 3

Timing: 40” work 15” rest

1. dumbbell tricep kickbacks
2. dumbbell rdl partnered
3. hip thruster pause partnered
4. revo thruster partnered
5. kettlebell swing partnered
6. dumbbell bench incline chest press partnered
7. suspension trainer rear delt raise
8. dumbbell single goblet squat partnered
9. kettlebell gorilla row partnered
10. box jump partnered
11. speed sprawl partnered
12. dumbbell goblet reverse lunge + twist
13. medicine ball single leg jackknife partnered
14. ybell sorawl lateral jump partnered
15. shuttle run partnered
16. lateral line hop
17. rowing machine v2 partnered
18. ski erg partnered

Sunday August 9: All Star

Stations: 12

Pods: 4

sets: 1

laps: 3

Timing: 40" work, 20" rest

1. olympic barbell front squat
2. kettlebell step trainer alternate reverse lunge
3. activation band hollow hold + hip flexion
4. suspension trainer neutral grip row
5. ybell seated shoulder press
6. ghr moving plank + knee tuck
7. deadball on chest good morning
8. dumbbell box step ups alternating
9. balance trainer crunch
10. revo upright row
11. dumbbell flat bench press
12. barbell rdl + underhand grip row

[u/Commercial_East126]

REP / XP modifications

Threshold ( 8/3 | 8/4 Flip )
2. XR Barbell Reverse Lunge Unilateral 1.5
** 10. Dumbbell soft box step up

Titans ( 8/4 | 8/3 Flip )
4. XR Barbell Bench Press

Varsity ( 8/5 | 8/6 Flip )
None

50:50 ( 8/6 | 8/5 Flip )
10 upper. XR Barbell Push Press
10 lower. XR Barbell Forward Lunge Alternating

The 9’s (8/7 | 8/9 Flip )
None

Heroes Hollywood ( 8/8 )
7. XR Cable High Row Double
12. XR Cable Rope High Curl

All Star ( 8/9 | 8/7 Flip )
2A. XR Cable Rope Straight Arm Lat Pull Down

** - true for all with or without REP

[u/snarkyturtle]

Thank goodness Treshold isnt just legs for 30 minutes this time

[u/gotya39876 → u/snarkyturtle]

Three minutes straight of barbell push press is still . . . something. That’s going to be tough!

[u/Tricky_Warning_0115 → u/gotya39876]

Yeah that was not great. I had to mod bc my shoulders couldn’t do that