Name: Playbook - GNO Fitness - W8/D6 Conditioning
Uploaded: 2023-01-04T15:52:21.463Z
Duration: 45 min
Description: W8/D6 Conditioning

Conditioning Circuit 1:

10 Rounds
- 1 min Ski Erg
- 1 min Row Erg


Conditioning Circuit 2:

- Death by Burpees

The First circuits consists of two exercises. We perform each exercise for 1 min. There is no extra rest between the exercises. Keep going for 10 Rounds.

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

- Work for time, distance, or calories
- Increase speed as comfortable

Skierg

Conditioning Circuit 1

For the Death by Burpees Workout, we need a 1 min timer.

Perform 1 Burpee for each round you are in. Rest the remainder of the 1 min. 

Keep going until you do not manage to perform the needed Burpees within the minute anymore. This is your „Death by Burpees“ moment 😉

Example: 

Round 1 - You complete 1 Burpee in 5 seconds, rest 55 seconds.
Round 2 - You complete 2 Burpee in 10 seconds, rest 50 seconds.
Round 3 - You complete 3 Burpee in 15 seconds, rest 45 seconds.

… and so on until you are not able to perform the required number of burpees within the minute anymore. 

Round 13 - You complete 11 Burpees in 60 seconds - You do not manage to complete 13 Burpees -> DEATH BY BURPEES.

There is no additional rest between the rounds. You only get the remainder of the 1 min as rest, even if you finish 10 burpees after 59 sec, you do not get any more rest.

Death by Burpees

W8/D6 Conditioning

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.

W8/D6 Conditioning

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