20100330 – 18h45 – VO2max escalator 6 & 7 with active rests
JM & WarmUp (160club)
VO2max at a cruising pace with increasing weights. We drop the reps to 6’s & 7’s to force everyone to slow down and do better form instead of rushing.
A round is 4 mins, with 30s rest in between, but in the rest period we do a bodyweight exercise. We do 2 rounds on each weight. The 1st is 6 reps, the 2nd is 7 reps, then go up to the next weight and drop back to 6 reps.
12kg (6’s & 7’s). Bw=Burpees
16kg (6’s & 7’s). Bw=Alternating Jumping Lunges
20kg (6’s & 7’s). Bw=Pushups
24kg (6’s & 7’s). Bw=Burpees
28kg (5’s & 6’s). Bw=Alternating Jumping Lunges
32kg (4’s)
HRMax= xxx, kcal= yyy