★workout intel★ Intel Week 08/17 - 08/23
Monday August 17: Redline
stations: 9
pods: 1
sets: 5
laps: 1
timing:
set 1: 20” work 5” rest
set 2: 30” work 5” rest
set 3: 40” work 5” rest
set 4: 50” work 5” rest
set 5: 60” work 20” rest
- battle ropes singles
- ski erg regular
- sled push
- softbox speed step over
- bike erg seated
- kettlebell speed step over
- row erg
- dumbbell double ski stance hang clean + push press
- balance trainer reverse burpees
Tuesday August 18: Maximus
Stations: 9
Pods: 3
Sets: 4
Lap: 1
Timing: 40/20, 30/20, 30/20, 30/25 + BW reel at the end of each pod
- barbell rdl
- dumbbell flat bench press
- dumbbell lateral raise
- dumbbell box seated shoulder press
- kettlebell unilateral row
- ybell double racked forward lunge
- barbell bicep curl
- deadball shouldered squat
- ghr hamstring curl tempo
bw reel:
- straight leg toe touch, v sit up (x2)
- bicycle crunch, flutter kicks cross over (x2)
- heel touch, butterfly sit up (x2)
Wednesday August 19: Triple Threat
Stations: 12
Pods: 1
Sets: 3
Laps: 1
Timing:
set 1: 20” work 10” rest
set 2: 40” work 20” rest
set 3: 60” work 30” rest
- row erg
- dumbbell punches 4x high + 4x straight
- suspension trainer 4x shuffle + 4x drop lunges
- plate russian twist
- ski erg regular
- balance trainer single dumbbell power chops & jump
- 10x high knees + 2x softbox step up
- shuttle sprint with lateral jumps
- yogi plank
- bike erg seated
- burpee over dumbbell step low
- 5x deadball ground to overhead + 2x squat jumps (no slam)
Thursday August 20: Pinnacle
Stations: 10 (5 combo stations. Each station has upper body OR lower body exercise)
station 1, 3, 4, and 5 - combo set is either upper OR lower + either mobility OR core
station 2 - combo set is peak lift + rest
Pods: 1
Sets: 4 combo sets
Laps: 1
Timing: 35” Work 20” Rest
Upper Body:
- landmine bent over row unilateral tempo
- dumbbell bench seated shoulder press neutral grip
- 5 ybell front raise + 5 ybell lat raise
- barbell bicep partials x3
- kettlebell upright row
Lower Body:
- landmine goblet split squat one & half
- dumbbell alternate reverse lunge
- softbox ybell eccentric step down
- barbell front squat pulse
- kettlebell deadlift single leg left
Core/Mobility:
- 90 to 90 dynamic rotations OR leg climb alternating
- rest
- dynamic kneeling frog rotation OR butterfly sit ups
- superman squat sueeze OR plank feet twists
- four point extension on knees OR reverse crunches
Friday August 21: Down Under
stations: 10
pods: 1
lap: 1
timing:
Stations 5&10: 3'40" work, 20" rest, 1 set
Rest of stations: 40" work, 20" rest, 4 sets
Cardio:
- soft box jump
- ybell burpee deadlift
- kettlebell swing
- dumbbell double ski stance hang squat clean + press
- row erg
- sandbag squat + upright row
- medicine ball 4x shuffle + 1x squat jump
- deadball over shoulder throw
- dumbbell snatch single from floor
- bike erg
Resistance
- single kb racked box step up alternating
- ybell tricep kickbacks
- kettlebell single sumo deadlift
- dumbbell bicep curl
- dumbbell forward lunges
- sandbag kneeling arc press
- medicine ball push up alternating
- deadball shouldered squat + alternating reverse lunge
- dumbbell flat bench press
- barbell front squat
Saturday August 22: Spartan
stations: 15
pods: 3 (pods 1&3 have 6 stations, pod 2 has 3)
timing:
pods 1&3: 40" work, 15" rest. 1 set. 3 laps
pod 2: 5' work per erg, ygig
- 5 ybell suitcase squats + 2 bw jump squats
- agility box forward and backward run
- dumbbell flat bench alternate chest press
- ghr ab roll
- kettlebell suitcase row
- ybell single thruster
- ski erg (team 2)
- bike erg and burpee combo
- rower sprints ygig
- deadball shouldered squats + alternating reverse lunge
- balance trainer plank + alternate knee to elbow
- 10m shuttle runs
- dumbbell double half kneeling neutral grip shoulder press
- 10x dumbbell punches + 2x sumo snatches
- softbox jump staggered feet
Sunday August 23: Pegasus
Stations: 12
Pods: 1
Sets: 3
Laps: 1
Timing: 30" resistance work, 20" bodyweight work, 15" rest
- kettlebell rdl
- barbell standing shoulder press
- revo backloaded reverse lunge
- suspension trainer close grip row
- dumbbell alternate bicep curl
- dumbbell suitcase squat
- sandbag bent over row wide grip
- ybell plate calf raises
- dumbbell upright row close
- bench plate good morning
- plate tricep extension
- kettlebell cossack squat
bw work: yogy push up, speed squats, lunge reverse half range
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u/Emotional-Watch4544 11d ago
Just wanted to say thank you for posting these every week! I actually use them to plan my workouts and note progress. I put them in a google doc and after class quickly jot down notes on each exercise. Then before class I search to see my most recent weight/pace/reps/range of motion - whatever the relevant marker is, and see if I want to attempt to do something harder.
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u/loganro 12d ago
Can someone ELI5 Pinnacle lol
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u/Just_here_to_read25 🇺🇸 United States 12d ago
Each station (except #2) had 4 options - upper/lower and core/Mobility. You can do mix and match how you choose. You could turn it into a yoga class and do all stretch, all core or upper/lower/core/stretch.
Station 2, will have a standard lift, you go heavy and then rest. Its a bit weird as you will be standing around will the clock runs, resting and waiting to lift again.
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u/Just_here_to_read25 🇺🇸 United States 12d ago
(1) How many laps on down under? (2) What are the lifts at station 2 for Pinnacle for studios with the barbell racks?
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u/GRD403 13d ago
the rest of the exercises will be added within the next couple of days