1MORELADDER
30 minutes of fast paced tabata with weight
Day 23 Finisher
Equipment: Kettlebell
Players: 4+
Time: 4 Minutes per round
Method: Complete kettlebell swings for a 4-minute Tabata. During each 10 second rest period, complete either.
• 1 Burpee (with the push-up)
• 2 Burpees (with the push-up)
• 3 Burpees (with the push-up)
The goal of the challenge is to maintain your chosen number of reps during each 10-second rest period. So if you choose amateur (2 burpees), your goal is to get 2 every-time. It’s a tough challenge.
Reset Day 17
RESET Day 17
Title: The Beast
Time: 30 Minutes
Equipment: Slam ball/KB/DB
Complete burpees slams and high plank for 1 minutes each x 10 rounds without stopping. Use your interval timer.
1. Burpees/with press up
2. Slams/Full compound press
3. Suicide press ups or high plank
Deep stretch 8
Deep stretch and mobility improvement 30 mins
Day 12 reset
RESET Day 12
1moreSplit
Time: 30 Minutes
Equipment: KB Slam Ball
Phase 1: Complete each exercise for 1-minute x 2 rounds straight through by setting your interval timer for 16 rounds of 60/10.
Phase 2: Choose your favourite 2 exercises then set your interval for 16 rounds of 20/10. Alternate between the two exercises.
1. Plank Jacks
2. Power Jacks( Weighted)
3. V-Sits( weighted)
4. Slam Jump overs
5. 4 High Knees to Burpee
6. Glute bridge march
7. Accumulating Squat thrust and Press up
8. Plank Punch
Day 10 reset
RESET Day 10
1MORESLAB
Time: 30 Minutes
Equipment: KB, DB, SlamBall
R1: Complete each exercise for a 3-minute Tabata by setting your interval timer for 24 rounds of 20/10 (6 rounds per exercise)å
R2: Complete each exercise for a 2-minute Tabata by setting your interval timer for 16 rounds of 20/10 (4 rounds per exercise)
R3: Complete each exercise for a 1-minute Tabata by setting your interval timer for 8 rounds of 20/10 (2 rounds per exercise)
–
1. Squat Curl Press( Squat to press)
2. Wide Burpees to reverse power jack
3. Double bicep Curl Punch/low slam sh, extension
4. Press Ups/ Suicide press ups
Day 9 Reset
RESET DAY 9
Time: 30 Minutes
Equipment: dumbbells, k-bell, slam ball
Complete each exercise for 1 minute x 2-rounds straight through by setting your interval timer for 20 rounds of 60 work, 15 rest.
1. Plyo Jacks
2. Sprinter High Knees
3. Star Jumps
4. Weighted side shuttle
5. Single Hop Overs (k-bell/slamBall)
6. Reverse Power Jacks
7. Figure of 8 (2 markers)
8. Floor to Sky Jumps
9. Standing squat to single leg crunch
Day 7 Reset
Time: 30 Minutes
Equipment: K-bell
Complete each exercise for 1-minute x 4 rounds by setting your interval timer for 20 rounds of 60 work, 10 rest.
1. M-Climbers( 20 then 5 plank jacks )
2. Sit-ups
3. K-bell Swings/Slams
4. Squat Thrust to press up
5. Burpees/power jacks
Optional Finisher: Complete 50 shuttles moving sideways as fast as you can. It’s very challenging.
Optional Finisher: Complete kettlebell swings/slams for a 4-minute Tabata. During each 10 second rest period, complete either.
• 1 Burpee (with the push-up)
• 2 Burpees (with the push-up)
• 3 Burpees (with the push-up)
Day 6 Reset
Day 6 Reset Course
1MOREFOCUS
Time: 30 Minutes
Equipment: K-bell
Complete the following drill straight through by setting your interval timer for 20 rounds for 1-minute work, 10 seconds rest.
Complete exercise 1 for 1-minute work, 10 rest x 5 rounds.
Complete exercise 2 for 1-minute work, 10 rest x 5 rounds.
Complete exercise 3 for 1-minute work, 10 rest x 5 rounds.
Complete exercise 4 for 1-minute work, 10 rest x 5 rounds.
–
1. K-bell Squats
2. Bodyweight Lunges
3. Reverse Power Jacks
4. Weighted Shuttles with Side lunge
Optional Finisher 1: Fast toe taps on the spot at 100% effort for a 4-minute Tabata. It’s a lot harder than you think. But you’ve got to give it 100%.
–
Optional Finisher 2: Hold the low squat position for 4 -minutes. Each time to stand up to rest, complete 5 burpees (or touch your toes 5 times ) then immediately assume the low squat position.
1 More Rep 