Name: Playbook - Ashley Horner - W1/D5 Void
Uploaded: 2024-03-04T19:15:02.070Z
Duration: 45 min
Description: W1/D5 Void

Circumstances dictate that I can’t get the sprints in, so I’ll be shadow fighting instead. Killer circuit!

Morgan

Swapped the shuttle springs for: 3 sets - 8rounds TABATA
assault bike: 20s ON/ 10s OFF

Nico

Friday 

3 sets FOR TIME: 
- Mountain Climbers x 15 
- Burpees x 20 
- Box Step Ups x 20/s 
- Kettlebell Swings x 15 

10 sets of: 
- Shuttle Sprints 
25 meters down, 25 meters back
50 meters down, 50 meters back, 
75 meters down, 75 meters back = 1

3 sets FOR TIME: 
- Mountain Climbers x 15 
- Burpees x 20 
- Box Step-Ups x 20/s 
- Kettlebell Swings x 15

- Start in a high plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain Climbers

- Stand with feet shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Press yourself back up
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Place one foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Complete desired reps then repeat on the opposite side

20 reps each side

Bodyweight Step-Ups

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Swings

Circuit

- Shuttle run sprints involve continuous running back and forth between line markers or targets at a certain pace, and vary in degrees of intensity, duration, and distance

Shuttle Sprints 
25 meters down, 25 meters back
50 meters down, 50 meters back, 
75 meters down, 75 meters back = 1

Shuttle Sprints

W1/D5 Void

Sara

Kala

Alex

W1/D1 Void

Hannah

W1/D2 Void

Exactly what I paid for. The app and this new set up is superb.  🤜🤛

Killer! 
I modified this for home and did squats with dumbbells racked on my shoulders, used dumbbells for the swings, and subbed squat thrusters in place of the wall balls. Did “ninja jumps” instead of box jumps and it was brutal!

Claudia

W1/D3 Void

Sanela

What a workout!!
Shoulders are on 🔥🔥
Wow feel great though 🤘🏼🤘🏼

Sarah

Arms and shoulders are noodles 🏋️‍♀️👏

Patsy

W1/D4 Void

I pushed myself the hardest today. Still not sure if I’m going to 🤮

Ruth

This one got me good. 92 degrees🥲 I pushed myself harder than normal on this workout! Loved it.

Jayden

Best one so far! Keeps heart rate up. Cardio + Resistance 💪😁

Catherine

W2/D1 Void

Loved it ! Amazing workout ! Thnx so much 🖤🖤🖤👊

Amina

Great way to start off my day!! 💪🏼💪🏼

W2/D2 Void

The overhead squats got me gooodddd! Did empty bar and moved slow and controlled to practice good form. Solid workout!

Megan

W2/D3 Void

Make the run more reasonable distance wise. 
I’d recommend a 4-9 mile range based off the persons know ability—they determine their distance like they determine the weights for each lift. 🤜🤛

I’m switching up my running for walking. I work today, so I’ll be getting at least 9 miles of walking done for the day.

W2/D4 Void

Oh. My.  Gordy!   That was such a good one 💪🔥

W1/D5 Void

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