Active Recovery

Active Recovery — Cardio Crossover

Pick 2 Cardio Exercises

• Exercise 1 (5min, 4min, 3min, 2min, 1min)
• Exercise 2 (1min, 2min, 3min, 4min, 5min)
• 15 Sit-ups and 10 push-ups during Crossovers.

Active Recovery Day

Warm-up 10-minutes

• C2 or Assault Bike (easy pace)

3 rounds of

• 10 Air Squats
• 15 Band Pull Aparts
• 10 Bird Dogs (5 each side)
• 15 Banded Face Pulls
• 10 Glute Bridges
• 15 Sit-ups
• 10 Ring Rows

1 Hr of Zone 2 Training

Your Pick

• Brisk Walk
• C2 Bike
• C2 Rower
• Ski Erg

Maintain a heart rate between 60 – 70% of Max.

Bench Press

• 2 x 5 x 45lb
• 1 x 5 x 95lb
• 1 x 3 x 135lb
• 1 x 2 x 165lb
• 1 x 5 x 195lb. (working set)

25 Min Active Recovery

• C2 Bike

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

Active Recovery

• Shoulder Prehab
• Knee Prehap

15 min

• Walking
• or C2 Bike at Recovery Pace

Conditioning

21 min Recovery

Alternate Between

• C2 Rower
• C2 Bike

Every 3 minutes

• 5 x Bent Over Rows (2 x 35/25 kbs)
• 5 x Face Pulls w/ 100lb Band

Strength

5 Rounds

• 5 x Bench Press (increase weight)
• 10 x KB Rows (63s/35s)

Conditioning

20 Min AMRAP

• ERG
• Begin and Finish With And E2MOM
  • 10 Pushups
  • 15 Air squats

Active Recovery

Active Recovery

• Walk a 5k

Objectives of Today’s Training

• Active Recovery