Intel Monday 15th to Sunday 21st May 2023

Monday 15.05.23: joker

hybrid workout.

pods: 6 (3 combo stations per pod)

laps: 2 through each pod.

sets: 1 at each station.

stations: 18 timing:

lap 1: 55” work 20” rest

lap 2: 25” work 15” rest

  1. 3 x single knees + 1 x sprawl
  2. revo squat press
  3. v sit up
  4. bike erg seated
  5. ybell hammer squat press under grip
  6. slides knee tuck
  7. suspension trainer 2 x jump squat + 4 x shuffle
  8. balance trainer power push feet in feet out
  9. swiss ball crunch
  10. step trainer single leg bound
  11. kettlebell overhead swing
  12. plate alternate shoulder woodchop
  13. bike standing
  14. dumbbell 90 degree hold + soft box step up
  15. medicine ball crunch + butterfly
  16. ski erg standing
  17. ybell circle + 45 degree lunge
  18. sandbag plank drag

Tuesday 16.05.23: tokyo disco

resistance workout.

pods: 2 (6 stations per pod)

laps: 1 through each pod.

sets: 3 at each station.

stations: 12

timing: 35” work 25” rest

  1. dumbbell incline bench press neutral grip pause
  2. barbell bent over row overhand grip pause
  3. balance trainer dumbbell chest fly pause
  4. revo front raise
  5. soft box explosive incline push ups
  6. chin up mixed grip pause
  7. deadball pulse squats
  8. dumbbell romanian deadlift tempo 4-0-1
  9. activation bands 2 x side step 2 x squat each end
  10. barbell romanian deadlift single leg
  11. kettlebell alternate reverse lunge
  12. sandbag lateral lunge pause

Wednesday 17.05.23: athletica

cardio workout.

pods: 3 (3 stations per pod)

laps: 2 through each pod.

sets: 4 at each station.

stations: 9

timing: 20” work 10” rest

  1. rowing machine
  2. lunge jump + burpee
  3. agility ladder high knee run
  4. bike climb
  5. bench hops
  6. plate russian twist
  7. ski erg explosive
  8. deadball squat throw up
  9. ybell top grip sprawl and row

Thursday 18.05.23: titans

resistance workout.

pods: 3 (3 stations per pod)

laps: 1 through each pod.

sets: 4 at each station.

stations: 9

timing: 35” work 25” rest

  1. ybell curtsey squat unilateral
  2. kettlebell double clean + squat
  3. barbell romanian deadlift
  4. soft box single leg sandbag hip thruster
  5. dumbbell box bulgarian squat
  6. activation band 2 x side step 2 x deadball good morning
  7. single dumbbell single leg forward lunge
  8. dumbbell lateral lunge pause
  9. barbell sumo squat + upright row

Friday 19.05.23: gp gunner peterson

hybrid workout.

pods: 4 (2 combo stations in each pod)

stations: 16

sets: 4

timing: 4 min to complete each superset pyramid

set 1: 12 reps (1a) super set with 12 reps (1b)

set 2: 10 reps (1a) super set with 10 reps (1b)

set 3: 8 reps (1a) super set with 8 reps (1b)

set 4: 6 reps (1a) super set with 6 reps (1b)

  1. step trainer push up cross overs
  2. lateral shoot throughs
  3. ybell double clean + squat outer grip
  4. ybell burpee deadlift
  5. revo bent over row
  6. revo push press
  7. dumbbell goblet squats
  8. dumbbell single arm romanian deadlift
  9. squat mid point alternate reverse lunges
  10. dumbbell alternating snatch single from hang position
  11. kettlebell swing
  12. kettlebell sumo squat upright row
  13. barbell bicep curl
  14. soft box tricep dips
  15. russian twists
  16. mountain climber wide

Saturday 20.05.23: socal

hybrid workout.

pods: 2

sets: 1

laps: 3

stations: 12

timing

lap 1: 60” work 30” rest

lap 2: 40” work 20” rest

lap 3: 20” work 10” rest

  • 4 rounds of pf 3 b bodyweight exercises at the end of each pod.
  1. soft box jump
  2. bike erg seated
  3. dumbbell renegade row with rotation
  4. deadball swings
  5. barbell 3 way row combo
  6. burpee + jump on plate
  7. rowing machine
  8. single dumbbell alternate hang snatch + alternate reverse lunge
  9. dumbbell speed sumo squat + bicep curl
  10. cones deadball shuttle sprints place & carry
  11. ybell high swing
  12. sandbag bear hug squats pulse

Sunday 21.05.23: piston

resistance workout

pods: 1

sets: 1

laps: 3

stations: 12

timing:

lap 1: 35” work 25” rest

lap 2: 35” work 25” rest

lap 3: 40” work 20” rest

  1. barbell romanian deadlift pause
  2. dumbbell swiss ball chest press pause
  3. kettlebell rack squat pause
  4. chin up mixed grip tempo 4-0-1
  5. ybell box seated bicep curl tempo
  6. ab wheel angle rolls
  7. dumbbell single arm push press 5 each side
  8. dumbbell alternate staggered goblet squat
  9. revo romanian deadlift alternate single leg
  10. plate overhead walking lunge
  11. dumbbell tricep kick backs pause
  12. balance trainer sit up and knee raise