Category Archives: Machine Intensity

Tuesday 1/30/24

1/30 Hip/knee prep (2x through if you have time)  Banded TKE x 30/side  Banded glute kickbacks from standing x 6-8/side – https://www.youtube.com/watch?v=pdP0uJXvc44 30 sec/side half kneeling diagonal stretch  Hip rotation windshield wipers x 4-5/side for as much ROM as you … Continue reading

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Tuesday – 1/23/2024

Self Directed Every 2:30 min x 11 sets 2 min window/cap 15 bike erg cals buy in + 11 ski cals 15 bike erg cals buy in + 13 ski cals 15 bike erg cals buy in + 15 ski … Continue reading

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Tuesday – 12/12/2023

12/12 A. HSW Pirouette 180 degrees; accumulate 4-6 turns in each direction; rest as needed bw reps the 180 degree turn I feel confident with B. HSW Pirouette; 360 degree turn; accumulate 4-6 turns in each direction; rest as needed … Continue reading

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Tuesday – 12/5/2023

12/5 Thorough warmup + Echo bike broken 10 min 4 min on, 2 min rest 3 min on, 90 sec rest 2 min on, 60 sec rest 1 min on *target – 180+ total 201 – I was at 179 … Continue reading

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Tuesday 11/28/2023

11/28 Thorough warmup + Every 2 min x 4 sets or until you miss Echo bike x 27 cals (must finish in < 90 sec) 1:15-1:16-1:23-1:27 – reset the bike on every interval and I was not going to do … Continue reading

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Tuesday 11/21/2023

11/21 Bike erg 3-2-1 breathing progression + Breathing intervals Echo bike 75 sec @ 70-72 RPM rest 60 sec x 10 + (rest 3 min) 75 sec @ 70-72 RPM rest 45 sec x 8 + (rest 2 min 75 … Continue reading

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Tuesday 11/14/2023

11/14 Bike erg 3-2-1 breathing progression + Breathing intervals Echo bike 75 sec @ 70-72 RPM rest 60 sec x 8 + (rest 3 min) 75 sec @ 70-72 RPM rest 45 sec x 6 + (rest 2 min 75 … Continue reading

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Tuesday 9/12/2023

9/12 EMOM x 20 @ 65-75% Min 1 – 35-40 sec bike Min 2 – 35-40 sec ski Min 3 – 35-40 sec row Min 4 – 30 sec front plank with hands on low rings Goal was to hold … Continue reading

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Tuesday – 8/29/2023

8/29 Bike 3 min, nasal breathing only Bike 2 min, inhale through nose exhale through mouth Bike 1 min regular breathing + EMOM x 15-18 Min 1 – Bike 13 cals Min 2 – Bike 15 cals Min 3 – … Continue reading

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Tuesday (done as monday Pm) 8/22/2023

8/22 Gait prep + Hypoxic breathing x 4 sets + 6 sets, new set every 5 min Sets 1,4,7 – Ski 20 cals + Run 400m Sets 2,5,8 – Echo 23 cals + Run 400m Sets 3,6,9 – Row 26 … Continue reading

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