| Focus | Routine type |
| Cali Pass levels 0 and 1 | Skills + strength (Tabata) |
Bloc 1: Skills focus Back Lever and Handstand 1/2
The group is divided into couples. Couples are divided into groups A, B and C.
Every skill will be done twice. There will be 3 minutes of each skill and 10″ for the couples transitions:
– Minute 1= group A rest, groups B and C work out
– Minute 2= group B rest, groups A and C work out
– Minute 3= group C rest, groups A and B works out
When the couple is working out, the first member has 30″ to try the skill, and the second member has the other 30″. The objetive is to correct each other. For the second skills: change partner 🙂
Total= (3+30″)x6= 21min
| Skills: | Total Time | Description/Alternative |
| 1a) Plank to wall | 2x(3 reps) | |
| 1b) Wall pulses legs 90º | 2 min | |
| 1c) Handstand 1/2 | 2 min | |
| 2a) Skin the cat | 30″x 2 | |
| 2b) Back tuck | 30″x2 | If easy: tuck adv + one leg… |
| 2c) Back tuck + pulse | 2x(3″ + pulse + 3″) |
Bloc 2: Full body workout: Tabata 30″ work + 30″ rest
2x( 7min + 2min) =16 mins or 3x( 7min + 2min) =27 mins
2′ rest after each circuit
| Exercise | Description |
|---|---|
| Front tuck pulses | |
| Scapular pull ups | |
| Wall sit | |
| Skin the cat | |
| Push ups | |
| Running against elastic band | |
| V-sit | If easy: reps of bend knees to V-sit |
coach @evammss