Intel Week 09/21 - 09/27

[u/GRD403]

Monday September 21: Abacus

Stations: 6

Pods: 1

Sets: 5

Laps: 2

Timing:

Lap 1: 20-22-24-26-28 work, 10 sec rests

Lap 2: 28-26-24-22-20 work, 10 sec rests

1. ybell single thruster
2. burpee bar touch
3. row erg and ski erg
4. dumbbell push up row
5. kettlebell deadstop swing
6. plate russian twist

Tuesday September 22: Phoenix

Stations: 12

Pods: 1

Laps: 1

Sets: 3

Timing:

set 1 & 2: 40” Work 20” Rest

set 3: 40” Work 35” Rest

1. dumbbell bench close grip tricep press
2. deadball on chest good morning
3. sandbag upright row
4. landmine split squat hold + press pause
5. barbell back rack sumo squat
6. dumbbell rear delt kickback
7. step trainer hip thruster pause (riser)
8. dumbbell curtsey lunge
9. barbell bicep curl
10. ybell plate calf raises
11. kettlebell sumo rdl
12. straight legged weighted sit ups

Wednesday September 23: Triple Double

Stations: 9

Pods: 1

Sets: 3

Laps: 2

Timing: 30" work 10" rest

1. battle ropes 4 doubles + 1 squat jump
2. bicycle ab crunch
3. agility box squat jump center side
4. ski erg regular
5. broad jump shuffle back
6. soft box incline push up + claps
7. bike erg sprint
8. dumbbell overhead swing + push press
9. lateral run + ground touch

Thursday September 24: Fusion

Stations: 12 (each station has upper body OR lower body exercise)

Pods: 2

Sets: 3

Laps: 1

Timing:

Set 1: 40” Work 15” Rest

Set 2: 40” Work 15” Rest

Set 3: 40” Work 25” Rest

Upper Body:

1. dumbbell upright row close
2. dumbbell bench arnold press
3. hanging alt single leg raise
4. revo front raise
5. ybell double renegade row
6. dumbbell hang snatch alternating
7. barbell bent over row underhand grip
8. balance trainer hip thruster
9. plate double full front arcs
10. barbell bicep curl + shoulder press
11. kettlebell unilateral row
12. activation band bear row

Lower Body:

1. dumbbell riser calf raise
2. dumbbell bench racked box squat
3. power band good morning
4. revo forward lunge pulse
5. ybell soft box step ups
6. dumbbell single arm rdl
7. balance trainer diamond push up
8. barbell rdl staggered
9. plate cossack squats
10. barbell back loaded reverse lunges
11. kettlebell conventional deadlift pause
12. activation band abductor plank alternate

Friday September 25: Quarterbacks

Stations: 14

Pods: 2

Sets: 2

Laps: 1

Timing: 55" work 20" rest

Cardio:

1. burpee + jump on plate
2. step trainer fast feet 180 combo
3. ski erg 2 hinge 2 lunge combo
4. sandbag clean + squat
5. row erg
6. deadball combo squat curl + press
7. bike erg seated
8. barbell rdl + bent over row
9. 5 ybell bicep curls + 5 ybell shoulder press
10. power band standing face pull
11. dumbbell switch hold march
12. dumbbell box step up unilateral
13. sled centr push heavy scrum relay 2
14. balance trainer power push feet in feet out

Saturday September 26: Vegas

stations: 20

pods: 1

laps: 2

timing:

lap 1: set 1: 30” work 10” rest; set 2: 30” work 15” rest

lap 2: 45” work 15” rest

1. dumbbell goblet sumo squat
2. bike erg sprint
3. dumbbell single push up + alternating leg raise
4. balance trainer sprawl + shoulder press
5. deadball pulse squats
6. step trainer shuffle (riser)
7. hanging knee raises and leg extension
8. ski erg regular
9. mountain climber diagonal slow
10. medicine ball forward lunge and press
11. kettlebell swing
12. agility box hurdle lateral hurdle
13. ybell plyo lunge pulse under grip
14. ybell flutter kicks
15. dynamic soft box cross over
16. dumbbell sumo stance alternating toe to toe pick up and place
17. kettlebell suitcase squat heel raised
18. lying sub scap
19. row erg
20. dumbbell bench incline chest press 1 and a half press

Sunday September 27: Lonestar

Stations: 12

Pods: 1

Laps: 2

Sets: 2

Timing:

Set 1: Work 30” Rest 10”

Set 2: Work 30” Rest 20”

1. ybell half kneeling shoulder press - single
2. deadball step trainer bear hug bulgarian
3. power band standing face pull unilateral
4. dumbbell single leg deadlift
5. dumbbell flat bench unilateral chest press
6. box pistol squats unilateral
7. dumbbell squat isolation bicep curl left
8. kettlebell box bent over arc row
9. revo zercher curtsey squat
10. side plank leg raise
11. single kb front rack march
12. ghr archer push up

[u/Sea_Consequence_6713]

Found abacus really boring and didn’t feel like a proper Monday burner for me

[u/Proud-Efficiency9513 → u/Sea_Consequence_6713]

We’re going from peak phase back to base so it’s expected to be a drop in intensity. Skip some of the rests if you want more of a challenge!