This weeks challenge based session on the BEAST plan.
These sessions are designed to challenge you both physically and mentally.
Each session will be unique and there’s usually a competition or game within the workout that will leave you with some questions to be answered.
This weeks session
✔️Part 1:
For time.
100 x CTF Burpees
Every minute on the minute (starting at 0.00) complete 5 x Goblet Squats
✔️Part 2:
Time taken on Part 1 will determine the output on Part 2.
If Part 1 takes you 8 minutes, multiply the minutes (8) by 10 to give you a calorie target on a machine of your choice (Bike/Row/Ski).
Round up or down to the nearest minute (8.36 would round up to 9 minutes = 90 kcals)
Your workout time is the overall time from the first Goblet Squat in Part 1 to the last kcal in Part 2, including any rests/transitions.
As you’ve probably worked out, the faster you complete Part 1, the less you need to do in Part 2.
A practical example of Delaying Gratification that will benefit you beyond the gym.
Tag your workout partners for a ‘square go’ on this and comment below with your time and what machine you used to smash the calories.
Coach Milligan 