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STRENGTH VS AEROBIC OR VICE VERSA 45 sec on + 45 sec off (tire walk/run or XT Jacks), 3x then a circuit, change up the 6 minute challenge (tire deads + KB swings)
STRENGTH VS AEROBIC 2 x 6 min leg stations to start, then 6 min of 3-6-9 XT combo, then 6 min core work, then deadlift/burpee challenge (keep recording)
AEROBIC VS STRENGTH 3 stations of 2 min + 4 min COMBO, then 6 min of no counting combo moves, then deadlift/burpee challenge (keep recording)
MAKE IT FUN! 3 stations of 2 min + 1 Min + 2 min + 1 min, then repeat, then deadlift/burpee challenge (record your numbers)
ROCKY 3 NO COUNT 4 stations of 2 moves, 50 sec on 10 sec rest + 35 sec on and 25 sec rest, 2x the first time then 1x the second time, finish with farmer’s hold and combo
ROCKY 7 700 CLUB lotta blocks of 25 nestled in 4 min stations, some repeated and some not, finishied off with 2 minutes of ring push ups and fit beetle donkey kicks
RESPITE FROM ROCKY 3 4 stations with 3 moves done in 3-6-9 increments (TOEM) and one stations with 3 tire moves done in 4-4-4 combo
ROCKY 3 WEDNESDAY 5 moves, start with 3 sets of 10-15 each in 3 min chunks, then two circuits on the minute, then 5 min challenge of 15 each right after another
ROCKY 3 V2 start/end wit 5 min Clubber Lang mix around 4×5 min stations with two exercises in 8-4-8-4 mixed combo it will make sense when you do it