BRF Workout Number 1 – Ascender/30-15/Tabata x 2
Warm Up – Ascender Half Way
Rounds
Exercise/Drill
1
2
3
4
5
6
Pursuit
Pursuit/Steady Hill Climb
Pursuit/Steady Hill Climb/Pursuit
Pursuit/Steady Hill Climb/Pursuit/Moderate Sprint
Pursuit/Steady Hill Climb/Pursuit/Moderate Sprint/Hill Climb
Pursuit/Steady Hill Climb/Pursuit/Moderate Sprint/Hill Climb/Sprint
Time In
Seconds
30
30 on each
30 on each
30 on each
30 on each
30 on each
90 Seconds rest. Talk through how the main session will run and demonstrate
the first round of exercises.
Main Session – 30/15 x 5 exercises, 30 rest in between each round, 5 rounds in
total.
Work Time
Exercise/Drill
Rest Time In
In Seconds
Seconds/Round Count
Hill
Climb
80%
–
active
recovery
30
15
Hill Climb 85% – active recovery
30
15
Hill
Climb
90%3
–
active
recovery
30
15
Hill Climb 95% – active recovery
30
15
Hill Climb 100% – active recovery
30
End Of Round 1, 30
Seconds Rest
30
30
30
30
30
Sprint 80% – active recovery
Sprint 85% – active recovery
Sprint 90% – active recovery
Sprint 95% – active recovery
Sprint 100% – active recovery
30
30
30
30
30
Sprint 100% – active recovery
Hill Climb 80% – active recovery
Sprint 100% – active recovery
Hill Climb 80% – active recovery
Sprint 100% – active recovery
30
30
30
30
30
Hill Climb 90%3 – active recovery
Sprint 80% – active recovery
Sprint 95% – active recovery
Sprint 80% – active recovery
Hill Climb 100% – active recovery
15
15
15
15
End Of Round 2, 30
Seconds Rest
15
15
15
15
End Of Round 3, 30
Seconds Rest
15
15
15
15
End Of Round 4, 30
Seconds Rest
Hill Climb 80%
30
15
Seated Hill Climb 100%
30
15
Hill
Climb
80%
30
15
Seated
Hill
Climb
100%
30
15
Hill Climb 80%
30
End Of Round 5
90 Seconds rest. Talk through the finisher and demonstrate the first round of
exercises.
Finisher – Tabata 4 minute rounds x 2
Work Time
In Seconds
20
20
20
20
20
20
20
20
Exercise/Drill
Sprint 100% – active recovery
Sprint 100% – active recovery
Sprint 100% – active recovery
Sprint 100% – active recovery
Sprint 100% – active recovery
Sprint 100% – active recovery
Sprint 100% – active recovery
Sprint 100% – active recovery
Rest Time In
Seconds/Round Count
10
10
10
10
10
10
10
30
Hill Climb 100% – active recovery
20
10
Hill
Climb
100%
–
active
recovery
20
10
Hill
Climb
100%
–
active
recovery
20
10
Hill Climb 100% – active recovery
20
10
Seated
Hill
Climb
100%
20
10
Seated Hill Climb 100%
20
10
Seated Hill Climb 100%
20
10
Seated
Hill
Climb
100%
20
CONGRATULATIONS YOUR HAVE BEEN BODY ROCKED WELL DONE!
5 minute cool down.
Click here or the image below to purchase the track