Wednesday 02 February 2022

Workout Plan: Cardio Week 2

The purpose of this workout is to build cardiovascular endurance, promote teamwork, and improve running efficiency. It also incorporates power cleans and burpees to challenge the body’s strength and coordination.


3 rounds: 1 length high knees 1 length butt kicks 10/10 1-arm KB swings 2 walk outs

Part A: The Mystery Measure:

Rounds In teams of 4:

1 – Run 600m

2 – Run 1200m –

3 – AMRAP (As Many Rounds As Possible) of 5 power cleans and 5 burpees until runner 1 returns

4 – Bike until runner 2 returns

Switch and repeat

Instructions: Each team member starts at one of the four stations. When runners 1 and 2 return, the team rotates stations, with each team member moving to the next station in the sequence. The goal is to complete as many rounds as possible of power cleans and burpees at station 3, while also maintaining a consistent pace on the bike at station 4. The team should work together to encourage and support each other, focusing on maintaining good form and pushing their cardiovascular limits.

Muscle Groups

The Cardio Week 2 workout targets the following muscle groups:

  1. Leg muscles: The running, high knees, and butt kicks work the quadriceps, hamstrings, glutes, and calves.
  2. Core muscles: The running, burpees, and power cleans engage the abdominal muscles, obliques, and lower back muscles for stability.
  3. Upper body muscles: The power cleans work the shoulders, upper back, and arms, while the burpees involve the chest, shoulders, triceps, and back muscles.
  4. Cardiovascular system: The running, biking, and high-intensity exercises like burpees and power cleans challenge the heart and lungs, increasing overall cardiovascular endurance.

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