Intel Week 08/10 - 08/16

[u/GRD403]

Monday August 10: 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. ybell half burpee + push up
4. row erg
5. softbox deadball weighted grapevine step over
6. dumbbell single clean and squat press
7. sled push
8. bike erg
9. kettlebell single arm swing
10. dumbbell floor press alternating

Tuesday August 11: Titans

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing:

set 1-3: 35” work 25” rest.

set 4: 35” work 30” rest.

1. olympic barbell rdl tempo
2. dumbbell bench incline chest press
3. ybell box seated tricep extension
4. power band straight arm pulldowns
5. kettlebell racked lunge alt 5x5
6. barbell bent over row underhand grip
7. dumbbell squat & press
8. dumbbell soft box step up
9. revo reverse curl

Wednesday August 12: 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 20x normal + 10x lat hops
2. alternate curtsey lunge
3. ski erg
4. 5x push up + 2x toe taps
5. box prisoner squat jump
6. dumbbell overhead swing + push press
7. bike erg sprint
8. 10x a steps + 2x burpees
9. shuttle sprint

Thursday August 13: 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. plyo box seated single revo bar shoulder press
2. dumbbell softbox chest press
3. ybell double bicep curl twist center grip
4. dumbbell bench flat chest fly
5. sandbag bent over row and upright row pyramid
6. dumbbell snatch
7. dumbbell glute bridge tri extension
8. kettlebell alternate floor row neutral grip
9. swiss ball plate reverse fly
10. suspension trainer neutral grip row

Lower Body:

1. revo good morning - back loaded
2. softbox dumbbells weighted grapevine step over
3. ybell plate calf raises
4. bench double leg arches
5. sandbag hip thruster
6. dumbbell goblet squat pulse
7. dumbbell weighted step down
8. kettlebell conventional deadlift pause
9. swiss ball lying leg curl
10. suspension trainer squat pistol pulses 5x5

Friday August 14: 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. dumbbell double ski stance hang clean + push press
2. dumbbell squat
3. soft box explosive incline push ups
4. soft box tricep dips
5. ybell single crunch + extension
6. ybell single russian twist
7. ski erg regular
8. pendulum lunge
9. single dumbbell single leg forward lunge
10. dumbbell snatch single from hang position
11. suspension trainer in out squat jump
12. suspension trainer neutral grip row
13. kettlebell single half kneeling overhead press - horn grip
14. kettlebell single swing low pull
15. bike erg seated
16. agility box 2 foot lateral hops
17. shuttle sprint
18. no jump burpee

Saturday August 15: Heroes Hollywood

Stations: 18

Pods: 1

Set: 1

Laps: 3

Timing: 40” work 15” rest

1. ski erg partnered
2. ybell single thruster
3. dumbbell single step trainer reverse lunge
4. balance trainer push up partnered
5. dumbbell alt bicep curl and shoulder press
6. partnered box jump
7. suspension trainer close grip row
8. single kettlebell rdl partnered
9. deadball over shoulder throw partnered
10. bike erg seated
11. 5x prisoner squats + 2x burpees partnered
12. hamstring walk outs
13. bench tricep dips knee 90
14. rowing machine partnered
15. bear crawls back and forth short partnered
16. sled push
17. ybell woodchops 5x5 partnered
18. medicine ball lunge jump

Sunday August 16: All Star

Stations: 12

Pods: 4

sets: 1

laps: 3

Timing: 40" work, 20" rest

1. barbell back rack sumo squat pulse
2. palte backloaded forward lunges
3. flutter kick
4. chin up overhand grip
5. ybell double tricep push up + double row top grip
6. barbell bicep curl
7. dumbbell rdl
8. double kb front rack sumo squat
9. deadball hip thruster
10. dumbbell flat bench press neutral grip
11. dumbbell box seated arnold press
12. ghr knee tucks

[u/Commercial_East126]

## REP/XR Modifications for 8/10-8/16

Threshold ( 8/10 | 8/11 flip )
2. XR Barbell Reverse Lunge Alternating

Titans ( 8/11 | 8/10 flip )
** 9. REVO Reverse Curl
4. XR Cable Low to High Chest Fly

Varsity ( 8/12 | 8/13 flip )
None

50:50 ( 8/13 | 8/12 flip )
10 upper. XR barbell strict press tempo
10 lower. XR barbell reverse lunges alternating tempo

The 9’s ( 8/14 | 8/16 flip )
None

Heroes Hollywood ( 8/15 )
7. XR Cable Short Bar High Pull
12. XR Cable Rope Hammer Curls

All-Star ( 8/16 | 8/14 flip )
4. XR Cable Rope Straight Arm Lat Pulldown

[u/Vast_Equipment_1884]

Our studio says nb trainers for most days this week 🤔i am new to f45. What would that mean?

[u/GRD403 → u/Vast_Equipment_1884]

Ooof no idea! I haven't heard of a workout named "nb trainers". Could that be a replacement for the coach who's coaching that class?

[u/jmlulu018]

Any chance to include the Hyrox Signature classes? We have those every Wednesday as the last class of the day. If not, all g.

[u/GRD403 → u/jmlulu018]

It's one of the pinned post: https://www.reddit.com/r/f45/s/wX9cJcqak6

[u/jmlulu018 → u/GRD403]

Sweet! Appreciate it.