“Ho-Ho-Home”
[36 Minute Clock]:
4 Minute Bike Erg
Tabata Side Plank
4 Minute Bike Erg
Tabata Air Squats
4 Minute Bike Erg
Tabata Air Squats
4 Minute Bike Erg
Tabata Side Plank
4 Minute Bike Erg
KG | N/A
AGE GROUP
Same as class
Same as class
We've got an at-home bodyweight workout for Christmas Day. One tabata = 8 rounds of 20 seconds of work and 10 seconds of rest (4 minutes total). If you do not have a C2 bike available, you can use any other machine or complete shuttle runs. Today's workout is written to provide athletes an at home workout, as most gyms will choose to close today. You can provide your athletes with this warm up + primer.
Score | Completed
Stimulus | Recovery [RPE 2-3]
Alternate sides every round on the tabata side planks. During each tabata, you will complete 4 plank holds per side.
BIKE ERG
Echo Bike
Row
Ski
Run
SIDE PLANK HOLD
Side Plank Hold on Hand (Straight Arm)
Side-Lying Hollow Hold
Side-Lying Crunch Hold
Hanging Knee Raise Hold to Side
AIR SQUATS
Squat to a Box
Lunges
Wall Sit Hold
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
N/A
N/A
(9-15 minutes)
Practice Round
Break
Workout adjustments if needed
(15-51 minutes)
Look For
Post Workout Clean Up & Chat (51-60)
N/A
MINDSET
Honore de Balzac
"The smallest flower is a thought, a life answering to some feature of the Great Whole, of whom they have a persistent intuition."
Every small thought or action is part of a greater whole, contributing to the universe’s intricate design.
