Totality 2

Welcome to your second Totality workout! Somethings to note about this one… We let you play your own music. We are here to be your coach and positive motivation, not the DJ. It might seem odd to watch the almost silent recording, but know that on the other end of these muted video streams our athletes are jamming out! Today’s workout includes intervals with a cardio machine. As you will see, intervals are a great way to push intensity. And the video (and notes) will address what to do if you don’t have a cardio machine. Last point to note, we know working out alone is tough. To find the drive, motivation, and positive mindset AND do the workout is a lot to ask of yourself. That is why we are here to help. We will take care of the thinking, the positive mindset, and the motivation. All you have to focus on is crushing the workout! Follow along with the class recording to see what we mean.

"Speed Bump"
Every 4:00 X 5 Rounds
18 Box Jump Overs
15 Hang Power Cleans (95/65)
21/15 Calorie Bike

Notes

  • This is a repeat from 9/29/23

  • 5 intervals of intensity

  • The faster you go the longer rest you have

  • Aim to finish by the 3:30 mark or sooner each round

  • Your score is your slowest round

18 Box Jump Overs

  • Jump or step up to a safe elevated surface, spin, and come down on the other side

  • 12-24 inches is a good height for these

  • Spinning is optional, you can go up and down on the same side if needed

  • These can also be 18 lunges, 20 squats, or 15/12 calorie machine

  • Aim to finish by the 1:15 mark at the latest

15 Hang Power Cleans (95/65)

  • See an example HERE

  • Pick a weight that you could do for 12-15 unbroken when fresh

  • Better to go with the heavier weight and reduce the reps if needed

  • Aim to finish these by the 2:00 mark at the latest

21/15 Calorie Bike

  • About 1:15-1:30 of cardio

  • Other options:

    • 21/15 Calorie Row/ Ski

    • 30/21 Calorie Schwinn Bike

    • 15/12 Assault/ Echo Bike

    • 300 Meter Run

Workout Variations

(Like last time, we’ve included possible alternatives based on your needs as an athlete)

Literally No Equipment
Every 4:00 X 5 Rounds
18 Lunges
15 Burpees
Max Cardio Until 3:30

Single Dumbbell
(16 1XDB Hang Cleans 8/8)

Momentum
Every 4:00 X 3-5 Rounds
1:00 Step-ups
1:00 Cleans
2:00 Cardio