Outdoor Cross Traina’s Centennial Park – Group Fitness Training workout of the week.
Great class this morning, you all did really well in those Tabata shuttle runs!
For those interested in joining, we perform X-fitness once per week. It is based on CrossFit methodology and is a great way to test your fitness as all challanges are results based by either time or repetition.
Challenge 1 - Tabata shuttle runs
20 metre shuttle runs to the Tabata format
20 seconds of work followed by 10 seconds of rest
Repeat 8 times in 4 minutes
Challenge 2 – Burpee squat jacks
21 air jacks
15 squat jumps
9 burpees
AMRAP in 10 minutes
Challenge 3 – Repeat Tabata shuttle runs
20 metre shuttle runs to the Tabata format
20 seconds of work followed by 10 seconds of rest
20 seconds of work followed by 10 seconds of rest
Repeat 8 times in 4 minutes
Challenge 4 – Skip and sit
50 double unders
20 situps
or
250 skips
20 sit ups
AMRAP in 10 minutes
Challenge 5 – Repeat Tabata shuttle runs again
Challenge 4 – Skip and sit
50 double unders
20 situps
or
250 skips
20 sit ups
AMRAP in 10 minutes
Challenge 5 – Repeat Tabata shuttle runs again
20 metre shuttle runs to the Tabata format
20 seconds of work followed by 10 seconds of rest
Repeat 8 times in 4 minutes
See you all in the park soon- Troy Shipsey
Centennial Park Outdoor Cross Traina’s Coach