Workout
4 RFT
Bike cal – 20/15
5 Dball shoulder + squat/side – 100/60
10 Knees to elbow
15 Push ups – feet on dball
**Today’s workout will be on the longer side, longer than yesterday’s couplet. The bike should take no more than 1:30-2:00. I base this off of myself – an older, in-okay-shape-female whose better days are behind her – and the ability to maintain 250 watts. At this pace you can knock off 10 cal/minute. If you’re looking at RPE or a scale from 1-10, this is a 5/6. This is a task priority workout – the workout is fixed, and the time it takes to complete the workout is dictated by YOU. Like I said, at 250watts, you can knock off 10 cal/min. Jack that up closer to 264 or 276 (the monitors are finicky) or higher, and you’ll get off the bike sooner.
The dball shoulder is meant to challenge your balance and coordination, as well as see if you have a weakness holding the ball on one shoulder versus the other. You might’ve figured that out already if you did last Saturday’s workout with the OH lunges. Let’s see how good you are balancing a ball on your shoulder for the squat. Struggling? Scale down to holding it as high up on your chest as possible.
Same with the knees to elbow and decline push ups. If you can’t get your knees to your elbows, get them as close to or as high as possible. And if you’re struggling to maintain good form on the push ups with the ball at your feet, move it to your shins or knees. It’s like a teeter totter, just change the axis or pivot point.