Name: Playbook - Brian Gordon - CARDIO - REPEATS WK3/D6
Uploaded: 2022-11-25T12:24:04.712Z
Duration: 60 min
Description: CARDIO - REPEATS WK3/D6

- Don’t run 100% effort. Should be challenging but not full effort. 

- Try to maintain a certain pace for all four reps. Figure out a goal pace. 

- RPE 7-8 

- Heart rate zones 4-5 (80%-95%) 

- Take a 1:1 rest ratio or a little longer if needed. 

📍 Run wherever you can. (Outdoor, treadmill)

Running

:30 Seconds Of Work
:15 Rest Between Exercises
Complete 4 Rounds💪🏻

📍 Hands On Opposite Shoulders.

📍 Drive Elbows Straight To The Sky. 

📍 Shoulders Come Off The Ground A Little Bit.

Elbow To Sky Crunch

📍 Lying on the ground.
📍 Explosively sit up, tucking one knee and the opposite elbow.
📍 Repeating back and forth for time or reps.

Sprinter Sit-Ups

📍 Lower Back Flat On The Ground.

📍 Hands On Sides. Can Be Placed Underneath Butt If Lower Back Is Unable To Be Flat.

📍 Feet Inches Off The Ground With Legs Locked Out.

Flutter Kick Hold

Core Circuit

CARDIO - REPEATS WK3/D6

Brian Gordon

UPPER HYPERTROPHY WK1/D1

LOWER HYPERTROPHY WK1/D2

CARDIO - LISS WK1/D3

UPPER DYNAMIC EFFORT WK1/D4

LOWER BODY DYNAMIC EFFORT WK1/D5

CARDIO - REPEATS WK1/D6

UPPER HYPERTROPHY WK2/D1

LOWER HYPERTROPHY WK2/D2

CARDIO - LISS WK2/D3

UPPER DYNAMIC EFFORT WK2/D4

LOWER BODY DYNAMIC EFFORT WK2/D5

CARDIO - REPEATS WK2/D6

UPPER HYPERTROPHY WK3/D1

LOWER HYPERTROPHY WK3/D2

CARDIO - LISS WK3/D3

UPPER DYNAMIC EFFORT WK3/D4

LOWER BODY DYNAMIC EFFORT WK3/D5

UPPER HYPERTROPHY WK4/D1

LOWER HYPERTROPHY WK4/D2

CARDIO - LISS WK4/D3

UPPER DYNAMIC EFFORT WK4/D4

LOWER BODY DYNAMIC EFFORT WK4/D5

CARDIO - REPEATS WK4/D6

CARDIO - REPEATS WK3/D6

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