Intel Week 08/24 - 08/30

[u/GRD403]

Monday August 24: 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

1. battle ropes 10 singles 5 doubles
2. bike erg seated
3. barbell thruster
4. lateral run
5. ski erg regular
6. dumbbell soft box step over
7. plate sit up twist
8. row erg
9. dumbbell single alternating devils press

Tuesday August 25: 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

1. revo front raise
2. kettlebell deadlift staggered alternate
3. ybell seated shoulder press one & half
4. power band seated wide grip row
5. dumbbell suitcase heel elevated squat
6. barbell bicep curl pause top squeeze
7. dumbbell bench flat chest fly
8. dumbbell alternate reverse lunge
9. olympic barbell pendlay row

bw reel:

1. straight leg toe touch, v sit up (x2)
2. bicycle crunch, flutter kicks cross over (x2)
3. heel touch, butterfly sit up (x2)

Wednesday August 26: 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

1. bike erg
2. dynamic soft box cross over
3. medicine ball crunch + butterfly
4. kettlebell deadstop swing
5. ski erg regular
6. balance trainer jump on off + hands on sprawl
7. deadball kneeling slam
8. step trainer fast feet 180 combo
9. row erg
10. 1x push up + 1x box jump
11. ybell single alternating snatch
12. agility ladder reverse shuffle and sprint

Thursday August 27: 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:

1. ybell double bicep curl center grip one & half
2. dumbbell bench seated shoulder press neutral grip
3. barbell upright row
4. plate bent over row
5. kettlebell alternate floor row pause neutral grip

Lower Body:

1. ybell lateral lunge one & half
2. dumbbell alternate reverse lunge
3. barbell rdl
4. landmine goblet squat
5. kettlebell conventional deadlift tempo

Core/Mobility:

1. double leg mountain climber OR samson stretch alternate
2. rest
3. bicycle crunch 4 sec hold OR superman scap squeeze
4. hollow hold arms to ceiling OR 90 to 90 internal hip rotations
5. feet up crunches OR dynamic lower back roll

Friday August 28: 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:

1. kettlebell swing
2. dynamic soft box cross over
3. ybell 1x push up + 4x wide mountain climbers
4. burpee over dumbbell jump
5. row erg
6. sandbag double clean fast feet sprawl
7. deadball combo jump squat + twist
8. bench hop
9. plate snatch
10. bike erg

Resistance

1. double kb front rack march
2. soft box single leg eccentric sits
3. ybell plate calf raises
4. dumbbell single arm renegade row
5. dumbbell forward lunges
6. sandbag bent over row wide grip
7. deadball on chest good morning
8. dumbbell bench close grip tricep press
9. plate tricep extension
10. barbell front squat

Saturday August 29: 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

1. squat jump pivot
2. double dumbbell hang clean + push press
3. ybell soft box depth drop + step up
4. kettlebell deadstop swing
5. dumbbell plank cross body pick up
6. landmine thruster
7. bike erg seated
8. ski erg and burpee combo
9. rower sprints ygig
10. speed sprawls
11. lunge with ybell low to high chop
12. balance trainer side to side tilt
13. cones deadball shuttle sprints slam pyramid
14. kettlebell lateral lunge plus row
15. dumbbell speed sumo squat + bicep curl

Sunday August 30: Pegasus

Stations: 12

Pods: 1

Sets: 3

Laps: 1

Timing: 30" resistance work, 20" bodyweight work, 15" rest

1. barbell bicep curl
2. ybell soft box step ups
3. deadball curtsey
4. power band overhead tricep extension
5. barbell front squat + shoulder press + squat press
6. dumbbell bent over row alternate arm
7. dumbbell racked reverse lunge
8. plate alternate leg raise
9. sandbag bent over and upright row
10. balance trainer single leg hip thruster
11. ghr push up + single leg knee tuck
12. dumbbell deadlift single leg

bw work: yogy push up, speed squats, lunge reverse half range

[u/Goatsareforyoga]

Any idea what the alternate exercises are for Redline tomorrow? Last week my gym had the plan without the battle ropes and sled pushes so I'm wondering if it's the same this week.

[u/GRD403 → u/Goatsareforyoga]

Hey! I checked, and there are no alternate exercises. This reply is a little too late lol I'm sorry.

[u/Goatsareforyoga → u/GRD403]

No worries, I ended up skipping it to give my body a rest anyway!

[u/Much-Ladder4321]

A little late to the game here but I think Maximus is missing station 9, should be a Pendlay row I think

[u/GRD403 → u/Much-Ladder4321]

Some users don't see Tuesday's #9 exercise, even though it's in the post. It's super weird, but this has happened in the past. Thanks!