Name: Playbook - GNO Fitness - W6/D1 Full Body Strength (C) + HIIT Finisher
Uploaded: 2023-01-05T20:17:59.277Z
Duration: 60 min
Description: W6/D1 Full Body Strength (C) + HIIT Finisher

Workout 1 (Focus Movement):

3 Rounds (add 2 more Rounds if time allows)
- 5x Back Squats


Workout 2 (Supplemental Movements):

3 Rounds
- 10x SL Hip Thruster /s
- 10x Push Ups
- 5x Pull Ups


Workout 3 (HIIT Finisher):

5 Rounds (Rest 1 min between rounds)
- 15 cal Assault Bike Sprints

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Before we start our working sets, make sure to use 1-2 Sets to warmup / progress to your working weight. 

Alternatives: Goblet Squat or Dumbbell Squats

Barbell Back Squat

3 Rounds
- 10x SL Hip Thruster /s
- 10x Push Ups
- 5x Pull Ups

- Chin and chest up 
- Focus on pulling through your elbows to your hips and not allowing your arms to overpower

(Assisted) Pull-ups

Perform einer normal or modified Push-Up.

- Start with your hands just outside the shoulders - Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

For Modified Version (Option 1 - Video):
- Place your knees on the Ground
- Continue with the push-up movement

For Modified Version (Option 2):
- Place your hands higher (e.g., on a bench)
- Continue with the push-up movement

(Modified) Push-ups

- Place your upper back on the box or bench
- Push through your heel raising your hips 
- Engage your glutes at the top

Weighted Single Leg Hip Thrusts (Right)

Weighted Single Leg Hip Thrusts (Left)

Supplemental Strength Circuit

- Increase speed as comfortable, but push yourself.

Assault bike (Sprint)

W6/D1 Full Body Strength (C) + HIIT Finisher

Candace

Jadi

W1/D1 Full Body Strength (A) + HIIT Finisher

This is a great conditioning workout. Somehow I made it through but was super sweaty.

W1/D2 HIIT Circuit

This is great for building up conditioning!

W1/D4 Progress Check + Metcon

W1/D5 Full Body Strength (B) + ABS Finisher

W1/D6 Conditioning

W2/D1 Full Body Strength (C) + AMRAP Finisher

W2/D2 Metcon

W2/D4 Progress Check + Metcon

W2/D5 Full Body Strength (D) + ABS Finisher

This was a very hard session but I made it through. I wish the timer on here went up to 60 minutes. It only goes to 30 minutes so I had to use my timer on my phone.

W2/D6 Conditioning

W3/D1 Full Body Strength (A) + AMRAP Finisher

Very tiring circuit. Looking forward to continuing to build up my stamina!

W3/D2 HIIT Circuit

W3/D4 Progress Check + Metcon

W3/D5 Full Body Strength (B) + ABS Finisher

W3/D6 Conditioning

W4/D1 Full Body Strength (C) + HIIT Finisher

W4/D2 HIIT Circuit

W4/D4 Progress Check + Metcon

W4/D5 Full Body Strength (D) + ABS Finisher

W4/D6 Conditioning

W5/D1 Full Body Strength (A) + Metcon Finisher

W5/D2 Metcon

W5/D4 Progress Check + Metcon

W5/D5 Full Body Strength (B) + ABS Finisher

W5/D6 Conditioning

W6/D2 HIIT Circuit

W6/D4 Progress Check + Metcon

W6/D5 Full Body Strength (D) + ABS Finisher

W6/D6 Conditioning

W7/D1 Full Body Strength (A) + HIIT Finisher

W7/D2 HIIT Circuit

W7/D4 Progress Check + Metcon

W7/D5 Full Body Strength (B) + ABS Finisher

W7/D6 Conditioning

W8/D1 Full Body Strength (C) + HIIT Finisher

W8/D2 Metcon

W8/D4 Progress Check + Metcon

W8/D5 Full Body Strength (D) + ABS Finisher

W8/D6 Conditioning

W6/D1 Full Body Strength (C) + HIIT Finisher

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