RDM GYM 300/400 June 2020
RDM 4th Block – 300/400
Session 1 GYM – 300
Movement
3 rounds
6 Glute Bridges
4 inch worms
10 calorie row
Muscle
5 rounds
5 back squats
10 lunges each leg
Heart
3 rounds
20 calorie row
10 Deadlift (light to moderate)
8 push ups
Finisher
1 min max cals on rower or bike
Session 2 GYM – 300
Movement
3 rounds
12 shoulder taps
12 bench dips
Muscle
6 Round
7 Push ups
7 Bench press
7 KB swings
Heart
6 rounds
7 cal bike
5 DB curl & press
5 DB thrusters
Session 3 GYM – 300
Movement
5 min row
5 min bike
Into 3 rounds
5 inch worms
5 KB swings
Muscle
5 rounds
8 Hanging knee raises
8 Bench dips
8 Back or Front squats (front preferred if you have the mobility)
Heart
Once through
50 sit ups
40 KB swings
30 Shoulder taps
20 Burpees
Session 4 GYM – 300
Movement
2 rounds
15 cal row
24 shoulder taps
Muscle
6 rounds
5 bench press
5 push ups
8 DB curl & press
Heart
6 rounds
8 DB snatch
10 Mountain climbers
1 max effort plank
Session 1 GYM – 400
Movement
4 rounds
6 Glute Bridges
5 inch worms
10 calorie row
Muscle
6 rounds
5 back squats
12 lunges each leg
Heart
4 rounds
22 calorie row
10 Deadlift (light to moderate)
8 push ups
Finisher
4 min max cals on rower or bike
Session 2 GYM – 300
Movement
4 rounds
12 shoulder taps
12 bench dips
Muscle
7 Round
7 Bench press
8 Push ups
10 KB swings
Heart
7 rounds
8 cal bike
5 DB curl & press
5 DB thrusters
Finisher
3 mins max shoulder taps
Session 3 GYM – 300
Movement
5 min row
5 min bike
Into 5 rounds
5 inch worms
5 KB swings
Muscle
6 rounds
10 Hanging knee raises
10 Bench dips
10 Back or Front squats (front preferred if you have the mobility)
Heart
Once through
60 sit ups
45 KB swings
35 Shoulder taps
20 Burpees
Session 4 GYM – 400
Movement
3 rounds
16 cal row
26 shoulder taps
Muscle
7 rounds
5 bench press
5 push ups
8 DB curl & press
Heart
7 rounds
8 DB snatch
12 Mountain climbers
1 max effort plank
Finisher
1 min max push ups