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Nefarious Fitness and Performance – NFX

Whakamahana – Warm up

Warm-up (No Measure)

EMOM x 8 MINUTES (:40 ON/ :20 OFF)

MIN 1 – Bike/Row @ EZ Pace

MIN 2 – Lunge + Lunge + Air Squat

MIN 3 – :20 Single Unders + :20 Alt. Planked Calf Stretches

MIN 4 – Bike/Row @ Mod Pace

MIN 5 – Slow Deadbugs

MIN 6 – BB FR Lunges

MIN 7 – :20 Single-Single-Double + :20 Double Unders

MIN 8 – Sit-Ups

Hei Mahi – Workout

Metcon (Time)

FOR TIME*

5:00 ON / 1:00 OFF**

240 Double Unders

180/144 Cal Row or 140/100

120 Sit-Ups

60 Front Rack Lunges (60/42.5)|(42.5/30)

*Complete sets of 5:00 ON / 1:00 OFF until all work is completed.

**Partition 1 of 2 Ways ONLY…

Option 1 — Straight Through, No Partition

or…

Option 2 — Partition into 4 Sets of…

60 Double Unders

45/36 Cal Row or 35/25 Cal Bike

30 Sit-Ups

15 Lunges

(Score is Total Time)

Whakamakaka – Cool Down

Warm-up (No Measure)

FOR RECOVERY

:45/:45 Rig Heel Stretch

:45/:45 Prone Piriformis Stretch

1:00 Child’s Pose

1:00 Rebound Pose

(No Measure)